Training plan for relatively fit individuals (i.e. can bike 60 min, run 40 min and swim 500 yards continuously).
The plan keys off of your threshold heart rate for the bike and threshold pace for run workouts (i.e. % of your cycling threshold heart rate and your threshold running pace). To set your threshold heart rate and threshold running pace, refer to the following link:
https://www.workingtriathlete.com/establishing-training-intensity-zones
You can also key off of other metrics as per the chart at the following link:
https://www.workingtriathlete.com/intensity-zones-and-interpreting-workouts
For additional information (RPE, drills, exercises, setting thresholds etc.), see the following link:
https://www.workingtriathlete.com/resources
Working Triathlete is a resource for busy athletes who want to dominate in life and athletics. Learn how to cut out the fluff and wring every drop of potential from your body in the time you have available to train. With a focus on maximizing performance with deliberate efficiency, Working Triathlete coaching, training plans and e-books can teach you how to race well without sacrificing other areas of your life.