This is a very simple/minimal plan that will guide you to your first Iron-Distance triathlon.
Conditions for starting this program... You should already be able to swim 1000yards moderately, bike for an hour, and run for 45:00 moderate.
If you are looking for customized plans/coaching... Contact firstname.lastname@example.org
Bike 40 minutes moderate with 6 x 30-second sprints scattered.
Make sure you warm up at least 15 minutes very easy
Warm up EASY 25:00
5:00 Comfortably hard pace - about 5bpm about max aerobic HR...
cool down 10:00 EASY
Super Easy pace... DO NOT push hard, all comfortable