This plan is ideal for intermediate to advanced triathletes who are currently able to complete a 45-minute swim (with breaks as needed), a two-hour bike and a 90-minute run/walk. This plan is easy to comprehend, and the rhythm of workouts each week—as well as from week to week—are fun and achievable for even those with busy work or family commitments. You will progress through assorted training “phases” and will be able to note improved fitness and speed throughout each four-week cycle. Most weeks will require about 6-8 hours of training time.
WU- 5 to 10 minutes easy swim
MS- Swim 15 minutes max distance... taking breaks if/ as needed.
CD- 10 minutes easy swim
Ride easy/ conversational, and use an easy gear with a high cadence.
WU- 10 minutes easy walk/ jog
MS- Run/ walk 30 minutes maximum distance.
CD- 10 minutes easy walk
Swim easy, taking breaks as needed.
WU- Ride 10 minutes easy
MS- Ride 30 minutes maximum distance
CD- Ride 10 minutes easy
Run/ walk easy (conversational), taking breaks as needed.
WU- 5 minutes easy swim
MS- 4 x 4 minutes TP (test pace), with 1 minute RI (recovery interval)
CD- 5 minutes easy swim