PREP PHASE
This phase builds directly on weeks one to four, continuing the same three-discipline weekly structure while gradually increasing the intensity and duration of your swim, bike and run sessions.
The same principles still apply — keep intensity days spaced out, don't chase missed sessions, and ease back if a session feels harder than it should. Where this block differs is how it ends.
! WEEK 8 IS A BENCHMARK WEEK
Benchmark weeks aren't a one-off — they recur multiple times throughout the year, at the end of each training block. The aim is to understand where your current fitness sits, and to update your training zones (CSS, FTP/LT2, threshold pace and the rest) going into the next block — so the intensity you're training at stays accurate as you improve.
STAYING ON TRACK
Try not to put sessions containing intensity on consecutive days. Where possible, alternate an aerobic training day or rest day alongside a day containing intensity.
If you miss a session due to life or work commitments, don't try to make it up — unless you're very confident you can have ample recovery from the moved session.
If a session feels harder than you believe it should, or harder than the session description, ease back the intensity to match how you feel and what the session calls for.
! MEDICAL DISCLAIMER
This plan is designed for general training guidance and isn't a substitute for professional medical advice. Please consult your doctor before starting this or any new training programme, especially if you have any pre-existing health conditions, injuries, or concerns. If you experience chest pain, dizziness, shortness of breath, or any symptoms that feel wrong during training, stop immediately and seek medical attention. Train at your own risk and always listen to your body over the plan.