Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Monday

Rest

Rest

Rest

Rest

Rest

Rest

Tuesday

Swim for 45 minutes in Zone I; strength train for 20 minutes

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

Swim for 60 minutes in Zone IV; run for 45 minutes in Zone III; strength train for 20 minutes

Swim for 60 minutes in Zone IV; run for 45 minutes in Zone III; strength train for 20 minutes

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

Bike for 30 minutes in Zone II; run for 30 minutes in Zone II

Wednesday

Run for 30 minutes in Zone I

Run for 30 minutes in Zone I

Bike for 2 hours in Zone II

Bike for 2 hours in Zone II

Bike for 30 minutes in Zone III

Swim for 30 minutes in Zone II

Thursday

Bike for 60 minutes in Zone I

Bike for 60 minutes in Zone II

Swim for 30 minutes in Zone I; run for 45 minutes in Zone II

Swim for 40 minutes in Zone II; run for 45 minutes in Zone II

Swim for 20 minutes in Zone I; run for 45 minutes in Zone IV

Run for 20 minutes in Zone I

Friday

Strength train for 40 minutes

Strength train for 40 minutes

Bike for 45 minutes in Zone I; strength train for 40 minutes

Bike for 45 minutes in Zone I; strength train for 40 minutes

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

Rest

Saturday

Bike for 45 minutes in Zone I

Bike for 45 minutes in Zone I

Bike for 45 minutes in Zone IV

Bike for 45 minutes in Zone IV

Test Triathlon: Swim for 30 minutes in Zone II; bike for 75 minutes in Zone II; run for 30 minutes in Zone II or Zone III

Swim for 20 minutes in Zone I; bike for 20 minutes in Zone I

Sunday

Swim for 45 minutes in Zone I; run for 60 minutes in Zone I

Swim for 45 minutes in Zone I; run for 60 minutes in Zone I

Swim for 40 minutes in Zone II; run for 90 minutes in Zone I

Swim for 40 minutes in Zone II; run for 90 minutes in Zone II

Swim for 20 minutes in Zone I

Seize the Race Day!