1-Week Triathlon Structure Sampler (with Readiness Checklist)
This is a simple, adaptable 1-week template designed to show you what a well-structured triathlon week should look like, without overcomplicating things.
Inside, you’ll follow 3 key training days (Tuesday bike intervals, Thursday run intervals, Saturday long brick) with a built-in 10-point readiness checklist to help you decide whether to train as planned, scale back, or swap to easy work. The remaining sessions are written as ranges (time + intensity) so you can adjust the week to your current fitness, schedule, and fatigue.
Use this plan as:
-a repeatable weekly framework during base/build blocks
-a reference for how to balance intensity, volume, and recovery
-a “plug-and-play” week you can drop into TrainingPeaks anytime
If you want a full progression built off this structure, check out my longer template plans in the TrainingPeaks Marketplace.
Sophie Hotchkiss is an endurance coach and the founder of Endura Performance, working closely with endurance athletes to build sustainable fitness and real performance gains through structured, science-informed training. A lifelong triathlete and Ironman athlete, she brings firsthand experience to season planning and race preparation. As a registered massage therapist and personal trainer, Sophie also supports athletes with a practical focus on recovery and long-term durability.