Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Monday

Rest

Rest

Rest

Rest

Rest

Rest

Tuesday

Swim for 30 minutes in Zone I

Swim for 30 minutes in Zone II

Swim for 30 minutes in Zone II

Swim for 30 minutes in Zone II

Swim for 40 minutes in Zone III

Bike for 40 minutes in Zone I

Wednesday

Run for 40 minutes in Zone I; strength train for 20 minutes

Run for 40 minutes in Zone II; strength train for 20 minutes

Run for 30 minutes in Zone III; strength train for 40 minutes

Run for 40 minutes in Zone II; strength train for 40 minutes

Bike for 30 minutes in Zone I; run for 45 minutes in Zone II; strength train for 40 minutes

Swim for 25 minutes in Zone I

Thursday

Rest

Rest

Swim for 30 minutes in Zone I; bike for 60 minutes in Zone III

Swim for 40 minutes in Zone II; bike for 60 minutes in Zone III

Bike for 60 minutes in Zone II

Run for 20 minutes in Zone I

Friday

Rest

Rest

Rest

Rest

Rest

Rest

Saturday

Bike for 60 minutes in Zone I; strength train for 20 minutes

Bike for 60 minutes in Zone II; strength train for 20 minutes

Bike for 50 minutes in Zone I; run for 20 minutes in Zone II

Bike for 50 minutes in Zone I; run for 20 minutes in Zone II

Test Triathlon: Swim for 30 minutes in Zone I; bike for 50 minutes in Zone II; run for 30 minutes in Zone I

Swim for 15 minutes in Zone I; bike for 15 minutes in Zone I

Sunday

Swim for 15 minutes in Zone I

Swim for 15 minutes in Zone I

Strength train for 20 minutes

Strength train for 20 minutes

Strength train for 20 minutes

Seize the Race Day!