*Power meter required
*8-18hr per week adjustable to your schedule
*Choose your own starting date
*Specific swim-bike-run and brick blocks
*Periodized for race day on week 22
*Build swim, bike and run endurance
*Adapt your body to brick workouts

The program:
*Week 1 will give you some time to get into the rhythm of things or recover from previous training.

*Week 2 will include a Ramp and 25-minute FTP tests. Tests are tools that we can use to asses our current physical abilities and direct our efforts towards our adaptation goals. In addition, two swims and runs are prescribed.

*Weeks 3-5 consist of the first training block(Block #1) focused primarily on the bike. You will work on your pedaling efficiency and high end aerobic power. 1 or 2 swim and run workouts per week included during this block with a weekly distance progression.

*Week 6 will allow your body to recovery from Block #1 with a few days of complete rest and some low intensity workouts.

*Weeks 7-9 make up Block #2, focused primarily on swimming. The goal for Block #2 is to build your swimming endurance, with a distance progression over the three weeks, ending in the longest swim of the entire program. Bike training is priority #2 with 1 or 2 rides per week, and running will be kept at 1 run weekly, with a distance progression up to 16km.

*Week 10 is our second recovery block and the time for a 5km running test, which will allow your body to recovery from block #2 with a few days of complete rest and some low intensity workouts. A 5km running test Saturday will help us set running zones for week #3.

*Weeks 11-13 make up Block #3- the running block. 3 weekly runs prescribed with increasing intensity and distance, working our way up to 23 kilometers. One long bike ride and swim weekly will help us to maintain endurance and movement patterns.

*Week 14 is our third recovery block, which will allow your body to recovery from Block #3 with a few days of complete rest and some low intensity workouts.

*Weeks 15-17 - the brick block. The goal for this training block is to bring together all the training done up to this point in each individual sport and build yourself to endure the challenges of a 70.3 triathlon. Two brick workouts weekly with increasing intensity and distance will get you ready for next week's test!

*Week 18 includes a few days of recovery in preparation for the weekend's 70.3 brick test! Yep, the idea is to do a 70.3 triathlon at home to expose yourself to a similar effort to what you will experience on race day. Take notes on things that might need some polishing, and work on the over the following weeks. It is important that you prepare your body and mind for the challenge in the days leading up to the test.

*Week 19 is our fifth recovery block, which will allow your body to recovery from 70.3 test with a few days of complete rest and some low intensity workouts.

*Week 20-21 is our last hard week of training before we go into taper.

*Week 21 is our taper week #1. Training volume is reduced, but intensity is kept high.

*Week 22 is your time to shine! Make sure you prepare your body and mind for the challenge. Use your notes from week 18's test to maximize your chances of success!