Complete the following sequence of exercises as a circuit, with minimal rest between exercises. Do entire circuit 3-4x through.

Exercise:
10-15 Pushups or Knee Pushups
10-15 Body Weight Squats
10-15 Narrow Grip Pushups
20-25 Standing Elastic Band or Cable Rows
10-15 Reverse Lunges per side
10-15 Little Bigs
50 Jumping Jacks

Warm-up swim for 100-300 meters, then complete 5-10x 100 meters at maximum sustainable pace that you can maintain with good form (do higher number of repeats for Half-Iron to Iron distance, or if you are an experienced swimmer).

Record your time for each 100 meter repeat in your logs. The average pace for each repeat is your "T-Pace".

Warm-up bike aerobically for 10-20 minutes (try to choose as long a warm-up as possible for this test).

Next, accelerate to your maximum sustainable pace you can maintain with good form for 30 minutes. Your legs will have a burn, and you will be breathing hard. Attempt to achieve a pedaling cadence of 80-90rpm.

If your legs get rubbery, you start to slow down, or your cadence starts to slow down, you are going too hard.

Record your average heart rate or power for the final 20 minutes of the 30 minute effort. This will be your "Lactate Threshold", also known as your "Anaerobic Threshold".

Record this heart rate or power in your logs, and use it to calculate your heart rate or power training zones.

If it is too hard for you to hold this effort for 30 minutes, you can split this into three 5 minute efforts, and take your average heart rate for the last 4 minutes of each 5 minute effort.

Warm-up run aerobically for 10-15 minutes (try to choose as long a warm-up as possible for this test).

Next, accelerate to your maximum sustainable pace you can maintain with good form for 20 minutes.

Your legs will have a burn, and you will be breathing hard. If your legs get rubbery, you start to slow down, or your running form starts to break down, you are going too hard.

Record your average heart rate or speed for the final 10 minutes of the 20 minute effort. This will be your "Lactate Threshold", also known as your "Anaerobic Threshold". Record this heart rate or speed in your logs, and use it to calculate your heart rate or speed training zones.

If it is too hard for you to hold this effort for 20 minutes, you can split this into three 5 minute efforts, and take your average heart rate for the last 4 minutes of each 5 minute effort.

Complete the following 5 stations as a circuit, with minimal rest between exercises. Do entire circuit 3-4x through.

Exercise:
12-15 Cable Straight Arm Pulldowns
12-15 Cable Chest Press
12-15 Cable Torso Twists per side
12-15 Cable Waterski Row
500m max effort Row

Easy recovery swim of 800-1500 meters easy and steady (choose longer distance for Half-Iron to Ironman distance).

OK to break up into shorter distances, as long as you cover total distance during the workout.

Swim very easy and focus on form.