When starting a 24 week half Ironman training plan, you want to get as much as you possibly can out of your overall training time and individual training sessions.

Whether you're a beginner triathlete taking on your first race, an intermediate athlete aiming to improve your time, or an advanced triathlete looking to set a personal best, a 6 month (24 week) training plan can provide the right framework to ensure you arrive at the starting line fully prepared and ready to succeed.

In this post, I'll guide you through everything you need to know to put the pieces together to complete a 24 week half Ironman training plan successfully.

(Though if you’re the kind of person who would like to dive in with expert guidance, you can also sign up to train for free for your triathlon on the MOTTIV training app — where we do all of the planning for you, all you have to do is show up willing to do the work every day!)

By the end of this article, you’ll have a greater understanding of what a race of this length entails, and tips on planning your workouts and getting as much as you possibly can out of your overall training time and individual training sessions. I’ll walk you through the gear you’ll need, and offer my tips for maintaining motivation, handling rest days, and ensuring you're fully prepared on race day.

What you'll learn in this article:

• Overview of the 24 week half Ironman training plan
• Explanation of the format (distance) and average finish times
• Training requirements and understanding of training zones
• Detailed breakdown of the four phases of the plan
• Weekly training schedule and specific workouts for swimming, biking, running, strength, and mobility
• Essential gear for beginners and experienced athletes alike
• Tips for staying motivated and managing recovery days
• Effective race preparation strategies
• Frequently asked questions and beginner concerns

What You Need to Know Before Starting the 24 Week Half Ironman Training Plan

Preparing for your local half Ironman or IRONMAN 70.3 race is a significant undertaking that requires careful planning and dedication. The race itself is a challenge that combines swimming, cycling, and running, all within the same event. To complete one, you need to be proficient in all three disciplines and capable of maintaining your stamina and focus over a day that can last well over 5 hours.

A training plan that spans almost 6 months gives you the time to build the necessary endurance, strength, and mental toughness gradually, reducing the risk of injury and ensuring your fitness peaks at just the right time. By breaking down your training plan into specific phases, you'll be able to target different aspects of your fitness while staying consistent.

What is a Half Ironman Race?

A half Ironman, or IRONMAN 70.3 branded race is a middle to long-distance triathlon. It’s much longer than a sprint or Olympic distance race, but it’s only half the distance of a full distance triathlon, or IRONMAN). The number “70.3” refers to the total distance of the race in miles. (The format, just like the full Ironman, was invented in the U.S.)

Components of a half Ironman (done in this order):

• Swim: 1.2 miles (1.9 km)
• Bike: 56 miles (90 km)
• Run: 13.1 miles (21.1 km)

This race format demands a high level of physical endurance and mental resilience. Unlike shorter races, a half Ironman requires sustained effort across multiple hours, testing athletes' pacing, nutrition, and hydration strategies.

What is the Average Finish Time for a Half Ironman?

Finish times at this distance vary based on the athlete's experience, fitness level, and the specific course features. The following are the average finish times across half Ironman participants:

• Beginner athletes: 6 to 8 hours
• Intermediate athletes: 5 to 7 hours
• Advanced athletes: 4 to 5.5 hours

Factors such as the course's elevation profile, weather conditions, and the athlete's strengths in swimming, biking, or running can significantly impact their final result.

When I signed up for IRONMAN 70.3 Campeche, my second race of this distance, I thought I had a PR in the bag. However, heat put my perceived exertion through the roof and I had a tough time managing my hydration. I missed my time goal by over 20 minutes and got a sunburn so bad that my hands swelled to twice their normal size, but I sure learned a lot. Remember, goals keep us motivated, but we can’t control every variable on race day. No matter what transpires, give it the best you can give on the day!

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How Much Do You Need to Train for a Half Ironman?

Preparing for a half Ironman requires a well-rounded training approach, focusing on all three disciplines while incorporating strength training and recovery. Carving out a full 12 weeks to train ensures that you’ll increase your training load gradually, allowing your body to adapt without risking overtraining.

Average Training Commitment:

• Beginners: Start with 6-8 hours per week, gradually increasing to 10-12 hours.
• Intermediate: Aim for 8-10 hours per week, peaking at 12-14 hours.
• Advanced: Begin with 10-12 hours per week, peaking at 15-18 hours.

You can use the calculator below to determine how many weeks you will need to train to realistically reach your race goals (based on your current level of fitness) and the race goal you're looking to tackle.

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Understanding Triathlon Training Zones

To get the most out of your workouts, you'll need to train in different heart rate or power zones depending on the session's unique purpose, or goal. These zones help target specific adaptations such as endurance, speed, and recovery. Following zone-based training will make you a more well-rounded athlete.

Training zones explained:

1. Zone 1 (Recovery): Low intensity, ideal for active recovery.
2. Zone 2 (Endurance): Steady pace, helps build an aerobic base.
3. Zone 3 (Tempo): Moderately challenging, improves aerobic capacity.
4. Zone 4 (Threshold): High-intensity effort near race pace builds stamina.
5. Zone 5 (VO2 Max): Maximal effort, improves speed and power.

You can use the calculators below to get your personalized triathlon training zones.

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Although you can figure out your zones in the calculator above, it can be tricky to figure out when to use them and how. We take care of all of that for you inside the MOTTIV training app, where you give us some basic information about yourself, your fitness, and your goals, and we create a personalized training plan for your race.

Triathlon Training Tips for Beginners

If you're new to triathlon, dedicating six whole months to training for something may seem daunting, but with the right mindset and approach, it's entirely achievable.

When I signed up for my first triathlon, I remember being overwhelmed by all the information I felt I needed to absorb, not to mention learning three new sports! Giving myself plenty of time to absorb this new way of life helped take the pressure off and let me come into my own as an endurance athlete. One thing I learned that calmed me down is that becoming a star in triathlon takes years of training, and more importantly years of learning, but that’s part of the fun!

What Gear Do You Need for a Half Ironman?

Having the right gear is essential to training for and racing successfully at the half Ironman distance. Each discipline requires specialized equipment that will help make training safer and more comfortable, while also improving performance.

Essential triathlon gear:

• Beginner triathlon gear (mandatory): Wetsuit (if the water is cold), mirrored swim goggles, swim cap, any triathlon bike with aerobars, any helmet, running shoes, cycling top, and tri shorts.
• Nice upgrade triathlon gear (very helpful): triathlon bike, aero road helmet, bike computer, heart rate monitor, triathlon watch, triathlon suit.
• Advanced triathlon gear (the best of the best): bike power meter, race running shoes.

For a more in depth rundown of what you need for your race, check out the following posts on our blog:  What To Wear for a Triathlon: Female Edition, What To Wear For A Triathlon: A Guys Gear Guide, and What To Wear for a Triathlon: Tips to Look and Feel Like a Pro.

How to Maintain Motivation for a 24 Week Training Plan

Staying motivated throughout your training, no matter how long the duration, can be challenging, but breaking your training into smaller goals can help. Here's how to maintain your drive:

• Set mini-goals: Complete a 10k run, a sprint triathlon, or Olympic distance tri as stepping stones. These can also serve as practice races, for things like improving your transitions, and testing out new gear or nutrition strategies.
• Find a training group: Surround yourself with like-minded athletes. It wasn’t until I started training with a regular group of athletes that I felt like I became an athlete myself; those friends pushed me, taught me, suffered with me, and we all became very close friends as a result. It’s the best part about our sport.
• Track your progress: Use a training app (like MOTTIV) to celebrate improvements with a supportive community of fellow amateur athletes.

Managing Workouts and Rest Days Effectively

Balancing intense workouts with recovery is key to avoiding injury and burnout. Stick to a structured rest schedule and listen to your body. Our training plans will recommend you train hard for two weeks, then take a lower-volume rest week that will allow your body to rest, recover, and be ready for the next level of training. Remember, rest is the time where your fitness takes root and all the wonderful adaptations begin to take shape!

In the first couple years after I got a taste of some talent in triathlon, I was on such a high that I found it difficult to truly rest and I got injured as a result. I plateaued for a few years until I learned that resting is more important than the hard training. Do yourself a favor and learn how to rest and recover well. It will help make you a better athlete.

The Four Phases of the 24 Week Half Ironman Training Plan

This six month / 24 week training plan is broken into four distinct phases, each targeting different aspects of fitness and race preparation. These phases ensure that your body adapts progressively and you arrive at race day ready to smash it.

Phase 1: Base Building (Months 1-2)

The base-building phase is all about laying the groundwork for your triathlon fitness. During this phase, the focus is on aerobic endurance, technique, and strength. Think of this as the foundation upon which we’ll build the house of your fitness.

Objectives:

• Build aerobic capacity through low-intensity workouts (Zone 2).
• Build top-end anaerobic speed with short, fast bursts in the swim and bike workouts.
• Improve swim, bike, and run form with drills and technique work.
• Strengthen your body and improve flexibility with strength and mobility workouts.

Sample weekly structure:

• Swim: 2-3 times per week, focusing on technique and endurance.
• Bike: 2-3 rides per week, working on aerobic endurance.
• Run: 2-3 runs per week, with an emphasis on easy-paced long runs.
• BONUS Strength: 1 strength workout per week with an emphasis on stability and mobility

Phase 2: Building Endurance and Strength (Months 3-4)

In this phase, you'll increase the intensity and volume of your workouts to build both endurance and strength. The workouts in this period aren't necessarily the longest, but they're comfortably challenging which will help build upon your solid base, and add the required elements for performing at your best in each discipline.

Objectives:

• Increase long runs, long rides, and swim distances.
• Incorporate strength-building workouts such as hill repeats and interval training.
• Continue with strength and mobility workouts.

Sample weekly structure:

• Swim: 3 sessions, incorporating longer swims and intervals.
• Bike: 2-3 rides, focusing on building mileage and power on hills.
• Run: 2-3 runs, including long runs and tempo efforts.
• BONUS Strength: 1 strength workout per week with an emphasis on building strength and heavier weights

Phase 3: Peak Training and Race-Specific Workouts (Months 5-6)

The final 3 months are the most intense phase of the training plan. Workouts will be longer, and you'll be practicing race-specific strategies.

Objectives:

• Complete race-specific workouts, simulating half Ironman distances.
• Focus on maintaining race pace, refining nutrition strategies, and transitioning smoothly between disciplines.
• Incorporate “brick” workouts to practice the bike-to-run transition.

Sample weekly structure:

• Swim: 3-4 longer sessions, maintaining endurance and speed.
• Bike: 2-3 long rides, with intervals at race pace.
• Run: 2-3 long runs, practicing pacing and hydration.
• BONUS Strength: 1 strength workout per week with an emphasis on mobility

Phase 4: Tapering for a Half Ironman (Final Week)

As race day approaches, it's time to perform the tapering period and focus on final preparations. This phase reduces training volume to allow for recovery while maintaining fitness.

The tapering phase is critical for peak performance on race day. During the taper, you'll reduce your training volume while maintaining intensity, allowing your body to recover and build up energy stores.

Objectives:

• Start tapering 10-14 days before race day.
• Take one full day off at the start of the taper
• Reduce weekly training volume by 30-50%
• Keep some intensity in your workouts (this will help with feeling “fresh”)
• Prioritize rest, recovery, and mental preparation (after all, you’ll have more time on your hands!)

Swim, Bike, Run, Strength and Mobility Workouts: Details for This Training Program

Below are the details on each of the types of workouts we have in the training plans we create for each athlete using our MOTTIV training app. How many of these workouts you do each week is based on your current level of fitness, how many hours you're able to train, and the level of performance you decide to pursue.

Long Run (50 mins - 2:15 hrs):

The most important run in a training plan is the weekly long run that most runners do on the weekend when they have more time available.

The Long Run is low intensity, building up gradually to eventually reach 2:15 hours in a half Ironman plan. This run will build endurance and teach your body to produce the energy necessary to complete the distance of your race.  You can learn all about the Long Run, how to execute it well, and what to eat before and during the long run in this article.

Interval Run (40 mins - 1:20 hrs):

The second most important run in a run training plan is a weekly interval run, which we call the "Intense Run" in the training plans in our app. Most athletes do this run during the weekday.  This interval run will build your top end speed and be based on your run pace determined in the calculator above. You can learn all about how to execute an interval run and what to eat before and during the workout to get the most out of it in this article here.

Tempo Run (45 mins - 2 hrs):

The weekly Tempo Run (which we call the Steady Run in our app) bridges the gap between the endurance you'll build in the long run and the speed you build in the interval run, it teaches you how to run fast without getting tired. Tempo runs have been proven to be a key component of a successful run training plan. You can learn all about Tempo runs in this article here.

Brick Run (15 - 50 mins):

A Brick Run is a type of workout where you transition immediately from cycling to running. This helps condition your muscles to switch efficiently between the two activities, simulating the feeling you'll get on race day. Starting with shorter runs and gradually increasing the duration up to 50 minutes will teach your legs to perform well after biking.

Main Bike (60 mins - 4 hrs):

The Main Bike workout is designed to build up your cycling endurance with low-intensity rides. As race day approaches, these workouts will incorporate intervals at race pace to prepare you for the demands of the event. Starting from 60 minutes and extending up to 4 hours, this workout is vital for improving your stamina. You can read about how to execute Main Bike workouts in this article here effectively.

Interval Bike (50 - 60 mins):

Interval Bike workouts are intense sessions focused on boosting your VO2 max and overall speed. These high-intensity intervals, lasting between 50 to 60 minutes, are designed to push you to your limits and significantly enhance your cycling performance. Learn more about the importance of Interval Bike workouts and how to incorporate them into your training here.

Steady Bike (55 - 90 mins):

Steady Bike workouts are tempo efforts with lower cadence work to keep your heart rate low while still providing significant time under load. These sessions, ranging from 55 to 90 minutes, help build muscular endurance and teach your body to operate efficiently at a consistent pace.

Recovery Bike (60 - 90 mins):

Recovery Bike workouts are very easy rides at extremely low intensity. These sessions, lasting between 60 and 90 minutes, are designed to stimulate blood flow and enhance recovery without adding significant fatigue.

Main Swim (40 - 70 mins):

The Main Swim is the key swim session of the week, focusing on building both endurance and speed. These swims, lasting from 40 to 70 minutes, are integral for improving your overall swimming performance.   We have an entire book dedicated to teaching adults how to learn to swim for triathlon, you can find that book on our website by clicking here.

Steady Swim (30 – 60 mins):

A Steady Swim is slightly shorter than the Main Swim and is designed to build speed combined with endurance. These swims, ranging from 30 to 60 minutes, offer a balanced approach to improving both your aerobic capacity and swim efficiency.

Technique Swim (30 – 60 mins):

Technique Swims focus on improving your swim form through drills, shorter intervals, and the use of swim toys. These lower-intensity swims, lasting from 30 to 60 minutes, are essential for mastering good technique and preventing injuries.

Strength Workout (30 mins):

Cross-training with strength workouts is critical for athletes who don't want to finish their race simply and want to finish feeling strong. Strength training for runners has been proven to improve race performances, and athletes tend to feel much better physically. We believe so strongly in strength training that our app has 25 hours of guided strength workouts designed specifically for the needs and imbalances of endurance athletes. You can read all about strength training for runners here.

Mobility Workout (30 mins):

Yoga for runners hasn't been shown to improve race day performance, but most athletes feel much better if they include some light stretching at least once per week. Our app has nearly 15 hours of guided mobility workouts that are based on Hatha and Yin yoga, which is slower and less intense than most yoga classes you'd do in a studio. You can read all about why we believe runners with more time available should include a mobility session in their training plan here.

Race Preparation for Your First Half Ironman

Preparation for race day is critical, and following a checklist can ensure that you're fully prepared.

Final Checklist Before Your Half Ironman Race Day

Your race-day checklist should include:

• Triathlon gear: Wetsuit, bike, running shoes, and a tri race kit.
• Nutrition: Gels, electrolytes, and hydration for each stage.
• Mental preparation: Visualize the course and prepare mentally for the challenge.

Dial in Your Half Ironman Pace

In the final few weeks before your race, your training plan will feature intervals that are prescribed as "at or above your target race pace." These intervals are a testing ground for you to help you get a sense of what an achievable race pace is.

As a starting point, you can use the race pace calculator below to get some guidelines for your half Ironman race pace.  We also calculate all of your paces for you right inside the MOTTIV training app. There you'll have the right paces for every single workout, all taken care of.

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24 Week Half Ironman / IRONMAN 70.3 Training Schedule

Here is the full training plan; if you don't have a full 24 weeks to train, you can select from one of our shorter training plans on the website.

To train for a half IRONMAN you can absolutely use one of the training plans as outlined below. But, if you want a personalized program designed for your abilities, goals, and schedule, check out the MOTTIV training app, built on the training philosophies of coaches who know exactly what it takes for amateur triathletes to reach their endurance race goals.

• Week 1: Introduction to Training. (3:45-6:35hrs):
•   Monday. Main Swim. (25-35mins):
•     Warm Up. 200 at extremely easy effort: Use fins and snorkel, Swim this 200 continuously, alternating between 25 of your choice drill immediately into 25 swim
•     Prep Set. Repeat 4 times: 50  kicking with snorkel, board, fins at 75% effort, 10 seconds rest
•     Main Set #1. Repeat 4 times: 100 using snorkel, band & pull, 10 seconds rest, Increase the effort each repetition; starting at 75% effort and ending at 85% effort
•     Main Set #2. Repeat 6 times: 25 at 85% effort, 20 seconds rest
•   Tuesday. Intense Bike. (30mins):
•     Warm Up. 15 Minutes: Ride at Zone 2 HR
•     Main Set. Repeat 4 times: 30 seconds riding with left leg only, 30 seconds riding with right only, 3 minutes easy spinning
•   Wednesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Thursday. Intense Run. (30mins):
•     25 minutes of Zone 2 HR, 5 minutes at Zone 4 pace
•   Friday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training
•   Saturday. Main Bike. (60-180mins):
•     Ride at Zone 2 HR, During this ride except for the main set
•     Main Set. 35 Minutes: Incorporate 35 minutes of Zone 3 effort, here and there throughout the ride
•   Sunday. Main Run. (20-60mins):
•     Run at a comfortable pace, don't worry about HR or pace, just enjoy the run!, 
•     During this run include the following: Repeat 4 times: 30 second pick ups at Zone 4 pace, 2.5 minutes easy jogging
• Week 2: Recovery & Run Testing. (4:25-6:40hrs):
•   Monday. Main Swim. (45-60mins): 
•     Warm Up. 400 at extremely easy effort, using fins and snorkel: Swim this 400 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. Repeat 4 times using snorkel & fins: 50 at 75% effort continuously alternating between 25 MOTTIVator drill, 25 swim, 15 seconds rest 
•     Main Set #1. Repeat 6 times. Use snorkel, band & pull: 100 at 80% effort, 10 seconds rest 
•     Main Set #2. Repeat 4 times: 50 continuous going: 25 at 70%, 25 at 85%, 15 seconds rest 
•     Main Set #3. Repeat 8 times: 25 at 90% effort, 20 seconds rest  
•   Tuesday. Intense Bike. (30mins): 
•     Warm Up. 10 minutes gradually increase to top of Zone 2 effort 
•     Main Set. Repeat 3 times: 1 minute easy Zone 2 power, 1 minute moderate Zone 3 power, 1 minute strong effort at Zone 4 power, 2 minutes easy spin 
•     Cool Down. 5 Minutes: Easy Spinning 
•   Wednesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Thursday. Intense Run. (30mins): 
•     Warm Up. 10 minutes of easy jogging, Include 2x30 seconds skipping, Include 2x30 seconds backwards running as part of a dynamic warm up 
•     Prep Set. 5 Minutes: Easy run Zone 2 pace 
•     Main Set. Repeat 5 times: 15 seconds strides at Zone 5 pace, 45 seconds easy run 
•     Cool Down. 10 Minutes: Easy run or walk to cool down 
•   Friday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training
•   Saturday. Main Bike. (60-180mins):
•     Ride for a duration between 1 & 3 Hours, your choice! 
•     Keep this ride low intensity in Zone 2 
•     Challenge yourself a little, but don't feel completely tired afterwards
•   Sunday. Main Run. (40mins):
•     Warm Up. 10 Minutes: Easy jogging warm up Zone 2 effort 
•     Prep Set. 5 Minutes: 5 minutes of running drills & dynamic stretching and 5x50m strides building to Zone 4 Zone 4 effort 
•     Running time trial. 3 kilometers (1.86 miles): Run this distance as fast as possible 
•     Cool Down. 5 Minutes: Easy jogging to cool down
• Week 3: Adapt to New Training Load. (5:00-9:30hrs):
•   Monday. Main Swim. (45-60mins): 
•     Warm Up. 500 at extremely easy effort, using fins and snorkel: Swim this 500 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. kick with board and snorkel: 4x25 at 70% effort, 10 seconds rest between, 4x25 at 75% effort, 10 seconds rest between, 3x25 at 80% effort, 10 seconds rest between, 3x25 at 85% effort, 10 seconds rest between, 2x25 at 90% effort, 10 seconds rest between 
•     Main Set #1. Repeat 3 times. Use snorkel, band & pull: 200 at 75% effort, 10 seconds rest 
•     Main Set #2. Repeat 5 times: 100 at 80% effort, 10 seconds rest 
•   Tuesday. Intense Bike. (30mins): 
•     Warm Up. 7 Minutes: Gradually increase from easy spinning to top of Zone 2 effort 
•     Main Set. Repeat 7 times: 2 minutes fast Zone 5 power, 1 minute easy spin Zone 1 effort 
•     Cool Down. 3 Minutes: Easy spinning Zone 1 effort 
•   Wednesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Thursday. Intense Run. (30mins): 
•     Warm Up. 10 minutes of easy jogging 
•     Main Set. Repeat 5 times: 2 minutes fast effort at Zone 5 pace, 2 minutes easy jog recovery 
•     Cool Down. 5 Minutes: Easy run to cool down  
•    Friday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training
•   Saturday. Main Bike. (60-240mins): 
•     Easy ride of anywhere from 1 - 4 Hours, your choice! 
•     Keep this ride low intensity at Zone 2 HR 
•     Make this ride whatever "comfortably long" means for you personally Challenge yourself a little, but don't feel completely tired afterwards
•   Sunday. Main Run. (75-120mins):
•     Easy run of anywhere from 75 minutes - 2 hours  
•     If it's easy for you to access them, do this run on trails or hills for a muscular endurance benefit
• Week 4: Recovery & FTP Testing. (4:35-5:35hrs):
•   Monday. Main Swim. (45-60mins): 
•     Warm Up. 200 at extremely easy effort, using fins and snorkel: Swim this 200 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. Repeat twice. Use fins: Swim 350 continuously going: 100 side kicking at 70%, 100 swim at 70%, 50 side kicking at 75%, 50 swim at 75%, 25 side kicking at 80%, 25 swim at 80%, 30 seconds rest 
•     Main Set #1. Repeat 4 times. Use snorkel, band & pull: 100 at 85% effort, 15 seconds rest 
•     Main Set #2. Repeat 6 times: Swim 50 continuously going: 25 at 85% effort, 25 at 95% effort, 20 seconds rest
•   Tuesday. Intense Bike. (30mins): 
•     Warm Up. 10 minutes gradually increasing effort from Zone 1 to high Zone 2 effort. During the warm up include four 15  seconds surges where you gradually build up to strong effort at Zone 4 power with high cadence over 105rpm 
•     Main Set. Repeat 9 times:  75 seconds fast Zone 5 power, 45 seconds easy spin 
•     Cool Down. 2 Minutes: Easy Spinning
•   Wednesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Thursday. Intense Run. (35mins):
•     Warm Up. 10 minutes of easy jogging, Include 2x30 seconds skipping, Include 2x30 seconds backwards running as part of a dynamic warm up 
•     Main Set #1. Repeat 5 times: 30 seconds strides at Zone 5 effort, 30 seconds easy 
•     Main Set #2. 5 Minutes: Easy Zone 2 effort 
•     Main Set #3. Repeat 5 times: 1 minute strides at Zone 5 effort, 1 minute easy 
•     Cool Down. 5 Minutes: Easy run or walk to cool down  
•   Friday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training 
•   Saturday. Main Bike. (30mins):
•     FTP Ramp Test. We recommend using the Zwift Ramp Test but you can do this on your own manually
•     Testing Protocol: 5 minutes easy spin warm up. Start ramp test at a VERY easy effort. Ramp up by 20 watts (or 1 gear) every minute. Dig as deep as you possibly can and MAX OUT! 75% of your peak 1 minute average power is your FTP
•     If you don't have a power meter or indoor trainer that's ok! Use this test to double check your maximum heart rate. If your heart rate reaches a new high during this test, use that new number moving forward 
•   Sunday. Main Run. (75-120mins):
•     Easy run of anywhere from 75 minutes - 2 hours 
•     If it's easy for you to access them, do this run on trails or hills for a muscular endurance benefit
• Week 5: Adapt to New Training Load. (5:00-9:00hrs):
•   Monday. Main Swim. (45-60mins): 
•     Warm Up. 400 at extremely easy effort, using fins and snorkel: Swim this 400 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. Repeat twice. Use fins: Swim 200 continuously going: 50 side kicking at 70%, 50 swim with fins at 75%, 50 side kick at 80%, 50 swim with fins at 85%, 30 seconds rest 
•     Main Set #1. Repeat 4 times. Use snorkel, band & pull: 100 at 80% effort, 10 seconds rest 
•     Main Set #2. Repeat 4 times. Use a snorkel: 50 continuously going: 25 at 80%, 25 at 85%, 15 seconds rest, 50 continuously going: 25 at 85%, 25 at 80%, 15 seconds rest 
•     Main Set #3. Repeat 16 times: 25 at 90% effort, 20 seconds rest 
•   Tuesday. Intense Bike. (30mins): 
•     Warm Up. 10 minutes gradually increasing effort from Zone 1 to high Zone 2 effort. During the warm up include four 15  seconds surges where you gradually build up to strong effort at Zone 4 power with high cadence over 105rpm 
•     Main Set. Repeat this sequence twice: Seven rounds of: 40 seconds fast Zone 5 power, 20 seconds easy spin, 3 minutes easy spin 
•   Wednesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Thursday. Intense Run. (30mins): 
•     Warm Up. 10 minutes of easy jogging 
•     Main Set. Repeat twice: 
•     Six rounds of: 20 seconds MAX effort uphill Zone 5 effort with walk down recovery, 
•     OPTION: if you don't have a hill do 20 seconds fast, 30 seconds easy jogging, 
•     4 minutes of easy jogging on flat land between repetitions
•     Cool Down. 5 Minutes: Easy run or walk to cool down 
•    Friday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training
•   Saturday. Main Bike. (60-240mins):
•     Easy ride of anywhere from 1 - 4 Hours, your choice! 
•     Keep this ride low intensity at Zone 2 HR 
•     Make this ride whatever "comfortably long" means for you personally Challenge yourself a little, but don't feel completely tired afterwards
•   Sunday. Main Run. (75-120mins): 
•     Easy run of anywhere from 75 minutes - 2 hour range 
•     If it's easy for you to access them, do this run on trails or hills for a muscular endurance benefit
• Week 6: Recovery Week & Run Re-Testing. (4:25-6:40hrs):
•   Monday. Main Swim. (45-60mins): 
•     Warm Up. 300 at extremely easy effort, using fins and snorkel: Swim this 300 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. Repeat 4 times. Use fins: Perform the following continuously at 75% effort: 30 seconds of vertical kicking, 50 arm channel swimming at 75%, 50 swim at 75% effort, 15 seconds rest 
•     Main Set #1. Repeat 3 times. Use snorkel, band & pull: 100 at 85% effort, 20 seconds rest 
•     Main Set #2. Repeat 6 times. Use snorkel, band & pull. If using the Eney Buoy, fill one chamber: 50 at 80% effort, 20 seconds rest 
•     Main Set #3. Repeat 4 times: 25 at 75%, 5 seconds rest, 25 at 80%, 10 seconds rest, 25 at 85%, 15 seconds rest, 25 at 90%, 20 seconds rest 
•   Tuesday. Intense Bike. (30mins): 
•     Warm Up. 10 minutes gradually increasing effort from Zone 1 to high Zone 2 effort. During the warm up include five 10 seconds surges where you gradually build up to strong effort at Zone 4 power with high cadence over 105rpm 
•     Main Set #1. Repeat 6 times: 15 seconds fast effort with fast cadence over 100rpm Zone 5 power, 45 seconds easy 
•     Main Set #2. Repeat 6 times: 30 seconds moderate effort but with low cadence under 70rpm Zone 3 power, 30 seconds easy 
•     Main Set #3. 6 minutes keeping HR steady at the top of Zone 2 heart rate  
•     Cool Down. 2 Minutes: Easy Spinning  
•   Wednesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Thursday. Intense Run. (30mins): 
•     Warm Up. 10 minutes of easy jogging 
•     Main Set. Repeat twice: 3 minutes fast effort at Zone 5 pace, 1 minute easy, 2 minutes fast effort at Zone 5 pace, 1 minute easy, 1 minute fast effort at Zone 5 pace, 1 minute easy 
•     Cool Down. 2 Minutes: Easy running to cool down
•   Friday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training
•   Saturday. Main Bike. (60-180mins): 
•     Ride for a duration between 1 & 3 Hours, your choice! 
•     Keep this ride low intensity in Zone 2 
•     Challenge yourself a little, but don't feel completely tired afterwards
•   Sunday. Main Run. (40mins): 
•     Warm Up. 10 Minutes: Easy jogging warm up Zone 2 effort 
•     Prep Set. 5 Minutes: 5 minutes of running drills & dynamic stretching and 5x50m strides building to Zone 4 Zone 4 effort 
•     Running time trial. 3 kilometers (1.86 miles): Run this distance as fast as possible 
•     Cool Down. 5 Minutes: Easy jogging to cool down Enter your time in the app to get up to date personalized pace suggestions in run workouts
• Week 7: Adapt to Peak Baseline Fitness Build. (5:00-8:00hrs):
•   Monday. Main Swim. (45-60mins):
•     Warm Up. 200 at extremely easy effort: Use fins and snorkel, Swim this 200 continuously, alternating between 25 of your choice drill immediately into 25 swim
•     Prep Set: 400 at 70% effort
•     Main Set #1. Repeat twice. Use snorkel, band & pull and tempo trainer set at 80% effort 400 at 80% effort, 30 seconds rest
•     Main Set #2. Repeat 4 times: 100 at 80% effort, 15 seconds rest
•     Main Set #3. Repeat 4 times: Swim 50 continuously going: 25 at race take out effort 95%, 25 at 75% effort, 10 seconds rest
•   Tuesday. Intense Bike. (30mins):
•     Warm Up. 10 Minutes: Gradually increase to top of Zone 2 effort. During the warm up include five 10 seconds surges where you gradually build up to strong effort in Zone 4 power with high cadence over 105rpm
•     Main Set #1. Repeat 6 times: 30 seconds fast Zone 5 power, 30 seconds easy
•     Main Set #2. Repeat 3 times: 1 minute fast Zone 5 power, 1 minute easy
•     Main Set #3. Repeat 2 times: 90 seconds fast Zone 5 power, 90 seconds easy
•     Cool Down. 2 Minutes: Easy Spinning
•   Wednesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Thursday. Intense Run. (30mins):
• Warm Up. 10 minutes easy jogging to warm up
•     Main Set. Repeat 17 times: 30 seconds fast effort in Zone 5 pace, 30 seconds easy
•     Cool Down. 3 Minutes: Easy running to cool down
•   Friday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training
•   Saturday. Main Bike. (60-180mins):
•     Ride for a duration between 1 & 3 Hours, your choice! 
•     Keep this ride low intensity in Zone 2 
•     Challenge yourself a little, but don't feel completely tired afterwards
•   Sunday. Main Run. (75-120mins):
•     Easy run of anywhere from 75 minutes - 2 hours 
•     If it's easy for you to access them, do this run on trails or hills for a muscular endurance benefit
• Week 8: Begin 70.3 Training. (8:45-9:25hrs):
•   Monday. Steady Bike. (85mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 4 times: 4.5 minutes Zone 3 with 60-70rpm cadence Zone 3 power, 4.5 minutes Zone 3 with high cadence over 100rpm, 4.5 minutes low Zone 4 with 60-70rpm cadence between Zone 3 and 4 power, 4.5 minutes easy spinning 
•     Cool Down. 2 Minutes: Easy spinning Zone 1 effort
•   Tuesday. Intense Run. (60mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up at Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. Repeat 9 times: 2.5 minutes at fast effort in Zone 5, 2 minutes easy jog rest between 
•     Cool Down. 5 Minutes: Easy cool down jog Zone 2 pacing
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 40 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 5 times: 100 at 75% effort with sighting once every 25, Perform a deck-up and do 10 seconds of jogging across the pool deck or on the spot, Dive or jump back in immediately and begin the next repetition 
•     Main Set #1. Repeat 3 times, using snorkel, band and pull: 200 at 80% effort, 15 seconds rest 
•     Main Set #2. Repeat 4 times: Swim 200 continuously as: 25 at 70%, 25 at 80%, 25 at 75%, 25 at 85%, 25 at 80%, 25 at 90%, 25 at 85%, 25 at 95%, 45 seconds rest 
•     Main Set #3. Repeat 8 times: 50 at 95% race take out effort, sighting three times every 25, Perform a deck up, 10 seconds rest, Dive or jump back in and swim 50 at 80% effort, 30 seconds rest 
•   Thursday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 5 times: 5 minutes at strong Zone 4 effort Zone 4 power, 3 minutes easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 40 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 7 times: 100 at 75% effort with sighting once every 25, Perform a deck-up and do 10 seconds of jogging across pool deck or on the spot, Dive or jump back in to start the next repetition 
•     Main Set #1. Perform this 450 continuously, using fins: 100 butterfly kick on your back at 70% effort, 100 swim at 70% effort, 75 butterfly kicking on back at 75% effort, 75 swim at 75% effort, 50 butterfly kicking on back at 80% effort, 50 swim at 80% effort, 25 butterfly kicking on back at 85% effort, 25 swim at 85% effort 
•     Main Set #2. Repeat twice, using snorkel, band and pull: 250 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•     Main Set #3. Repeat 4 times: 100 at 90% effort, 30 seconds rest, Use a Tempo Trainer set at 90% effort 
•   Saturday. Main Bike. ((130mins): 
•     Ride easy in Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Repeat 3 times: 10 minutes at 5% above target race power at target race power, 5 minutes easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals 
•   Saturday. Main Brick Run. (30mins): 
•     Perform this run immediately after a bike at or slightly above target race pace  
•   Sunday. Main Run. (75mins): 
•     Run easy at Zone 2 heart rate for the entire run, except for the main set 
•     Main Set: 20 minutes running at target race pace 
•     Perform this run on hills or trails if possible
• Week 9: Recovery & Run Testing Week. (6:15-6:55hrs):
•   Monday. Steady Bike. (50mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 3 times: 10 minutes Top of Zone 3 top of Zone 3 power, with low cadence 60-70rpm, 2 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•    Tuesday. Intense Run. (45mins): 
•     Progression Run. 45 Minutes: 15 minutes at easy Zone 2 warm up pace Zone 2 pacing, 15 minutes running at your target race pace at target race pace, 15 minutes running at tempo pace top of Zone 3 pacing
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Use fins and snorkel: Swim 350 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 3 times: 100 at 70% effort, sighting twice every 25, Perform a deck-up and do 10 seconds of jogging across the pool deck or on the spot, Immediately dive or jump back in and begin the next repetition 
•     Main Set #1. Repeat 4 times, using snorkel, band and pull: 200 at 75% effort, 15 seconds rest 
•     Main Set #2. Repeat twice: Swim 200 continuously as: 25 at 70%, 25 at 80%, 25 at 75%, 25 at 85%, 25 at 80%, 25 at 90%, 25 at 85%, 25 at 95% 
•     Main Set #3. Repeat 8 times: 50 at 95% race take out effort, sighting three times every 25, Perform a deck up & take 10 seconds rest, Dive or jump back in and swim 50 at 80% effort, 30 seconds rest 
•    Thursday. Intense Bike. (60mins): 
•     Warm Up. 15 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate, Include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 10 times: 20 seconds fast effort Zone 5 power, 40 seconds easy spin 
•     Rest Set. 5 Minutes: Easy spinning to recover 
•     Main Set. Repeat 10 times: 30 seconds strong effort Zone 4 power, 30 seconds easy spin 
•     Rest Set. 5 Minutes: Easy spinning to recover 
•     Main Set. Repeat 10 times: 20 seconds fast effort Zone 5 power, 40 seconds easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Use fins and snorkel: Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim this 500 continuously, using snorkel, band and pull: 125 at 70% effort, 125 at 75% effort, 125 at 80% effort, 125 at 85% effort 
•     Main Set #1. Swim this 500 continuously, using fins: 100 back kick at 70% effort, 100 swim at 70% effort, 75 back kick at 75% effort, 75 swim at 75% effort, 50 back kick at 80% effort, 50 swim at 80% effort, 25 back kick at 85% effort, 25 swim at 85% effort 
•     Main Set #2. Use a Tempo Trainer set at 85%: Swim 250 continuously as: 10 seconds of vertical kicking, 125 at 85% effort, 10 seconds of vertical kicking, 125 at 85% effort 
•     Main Set #3. Repeat 6 times, using a snorkel: Swim 50 continuously as: 25 of snorkel-only kick at 85%, 25 swimming at 90%, 15 seconds rest 
•   Saturday. Main Bike. (80mins): 
•     Ride easy, remaining in Zones 1 or 2 HR
•   Saturday. Main Brick Run. (20mins): 
•     Perform this run immediately after a bike, running the first 5 minutes at target race pace, then run easy at Zone 2 effort for the remainder of the run
•   Sunday. Main Run. (50mins):
•     Warm Up: 10 Minutes: Easy jogging warm up Zone 2 effort 
•     Prep Set. 5 Minutes: 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Running time trial. 3 kilometers (1.86 miles): Run this distance as fast as possible 
•     Cool Down. 10 minutes: Run the remainder of the run in Zone 2
• Week 10: Build Triathlon Specific Fitness. (10:00-10:40hrs): 
•    Monday. Steady Bike. (90mins): 
•     Ride steady in zones 1 and 2 HR besides the following interval done anytime during the ride 
•     Main Set. 20 Minutes: Ride with heart rate right at the top of Zone 2 heart rate, Keep a low cadence of 70-80rpm, Ride in the aerobars for this interval 
•     Cool Down. 5 Minutes: Easy spinning at Zone 1 effort 
•   Tuesday. Intense Run. (60mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. Repeat 8 times: 4 minutes at Zone 4 pace, 1 minute easy jog between 
•     Cool Down. 5 Minutes: Easy jogging to cool down Zone 2 effort 
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 60 reps of stretch cordz 
•     No Warm Up: After StretchCordz, do some arm circles, body twists, squats, and jumps to bring your heart rate up. 
•     Prep Set. 2 Minutes: Take this time to get mentally prepared as you would before a race start 
•     Race Simulation. 1250: 100-200 starting explosively from a jump or dive, swimming at 90-95% race take out effort & sighting twice every 25, 1150-1050 at 70-75% effort, sighting twice every 25, Perform a deck-up with 10 seconds of light jogging, 2 minutes rest 
•     Recovery set. Repeat 6 times, using fins: Swim these 50s continuously as: 25 back kick at easy 70-75% effort, 25 swim at easy 70-75% effort 
•     Main Set #1. Repeat 4 times, using snorkel, band and pull: 100 at 80% effort, 10 seconds rest 
•     Main Set #2. Repeat 4 times: 25 at race take out effort, sighting twice every 25, 20 seconds rest 
•    Thursday. Intense Bike. (60mins): 
•     Warm Up. 15 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate, Include 3x30 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Perform once: 5 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 4 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 3 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 2 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 1 minute at fast effort low Zone 5 power, 1 minute easy spinning, 1 minute at fast effort low Zone 5 power, 1 minute easy spinning, 2 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 3 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 4 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 5 minutes at fast effort low Zone 5 power, 1 minute easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 50 reps of stretch cordz 
•     Warm Up. 300 at extremely easy effort: Use fins and snorkel, Swim this 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice with 60 seconds rest between: Swim this broken 300 continuously repeating the following pattern three times: 25 at 90-95% effort sighting three times every 25, 75 easy 75% effort, sighting twice every 25, Perform a deck-up and 10 seconds of running or jogging in place 
•     Main Set #1. Repeat twice, using snorkel, band and pull: 600 at 80% effort, 30 seconds rest 
•     Main Set #2. Repeat 3 times: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% (2 strokes per minute higher than previous 85% setting) 
•   Saturday. Main Bike. (170mins): 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Perform once: 10 minutes at 5% above target race power at target race power, 5 minutes easy spinning, 20 minutes at 5% above target race power at target race power, 5 minutes easy spinning, 10 minutes at 5% above target race power at target race power, 5 minutes easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort 
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals
•   Saturday. Main Brick Run. (50 mins): 
•     Run immediately after a bike, Keep the pace easy Zone 2 heart rate 
•   Sunday. Main Run. (80mins): 
•     Run easy at Zone 2 heart rate except for the main set
•     Main Set. Towards the end of this run repeat this set 3 times: 5 minutes above target race pace, 3 minutes easy jogging 
•     Try to run on a surface that's as similar to the surface you'll run on in your race as possible (ie. if your race is on roads, run on roads)
• Week 11: Recovery & FTP Testing Week. (4:55-5:35hrs):
•    Monday. Steady Bike. (50mins): 
•     Warm Up. 15 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat twice: 2 minutes Zone 5 effort, with 70-80rpm cadence, 3 minutes Zone 4 effort, with 60-70rpm cadence, 5 minutes at target race power at target race power with 50-60rpm cadence, 5 minutes easy spinning between repeats 
•     Cool Down. 10 Minutes: Easy spinning at Zone 1 effort
•   Tuesday. Intense Run. (40mins): 
•     Warm Up. 20 Minutes: Run at an easy Zone 2 pace 
•     Main Set. Repeat 6 times: 30 seconds fast effort in Zone 5 pacing, 2 minutes easy jog between 
•     Cool Down. 5 Minutes: Easy jogging to cool down Zone 2 effort
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Using fins and snorkel, swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 300 continuously, using fins: 100 of butterfly kick on your back at 75% effort, 100 swim at 75% effort, 100 of butterfly kick on your back at 75% effort 
•     Main Set #1. Repeat twice with 60 seconds rest between: Swim this broken 500 continuously repeating the following pattern five times: 50 at 85% effort, sighting three times every 25, 50 at 75% effort, sighting twice every 25, Perform a deck-up and 10 seconds of jogging or running on spot then, Jump or dive in to start the next repetition 
•     Main Set #2. Repeat 4 times, using snorkel, band and pull: 100 at 80% effort, 15 seconds rest 
•     Main Set #3. Repeat 3 times: 25 at 80%, 10 seconds rest, 25 at 85%, 10 seconds rest, 25 at 90%, 10 seconds rest
•    Thursday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate, Include 4x20 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat twice: 2 minutes fast effort low Zone 5 low Zone 5 power, 1 minute easy spin, 3 minutes fast effort low Zone 5 low Zone 5 power, 1 minute easy spin, 4 minutes fast effort low Zone 5 low Zone 5 power, 1 minute easy spin, 5 minutes fast effort low Zone 5 low Zone 5 power, 5 minutes easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Using fins and snorkel, Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set: Swim this broken 700 continuously repeating the following pattern seven times: 25 at 90% effort from a dive or jump start, sighting three times every 25, 75 at 75%, sighting once every 25, Perform a deck-up with 10 seconds of running on deck or on the spot then dive back in for the next repetition 
•     Main Set #1. Use snorkel - band - pull: 600 swimming steady at 80% effort 
•     Main Set #2. Repeat twice: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•   Saturday. Main Bike. FTP Ramp Test. 
•     We recommend using the Zwift Ramp Test but you can do this on your own manually
•     Testing Protocol: 5 minutes easy spin warm up, Start ramp test at a VERY easy effort, Ramp up by 20 watts (or 1 gear) every minute, Dig as deep as you possibly can and MAX OUT! 75% of your peak 1 minute average power is your FTP
•     If you don't have a power meter or indoor trainer that's ok! Use this test to double check your maximum heart rate. If your heart rate reaches a new high during this test, use that number in your training
•   Saturday. Main Brick Run. (30mins): 
•     Perform this run immediately after a bike, running the first 5 minutes at fast Zone 5 pace, Run the remainder at target race pace 
•   Sunday. Main Run. (50mins): 
•     Run Easy run at Zone 2 heart rate 
• Week 12: Recovery Week. (7:15-7:55hrs):
•   Monday. Steady Bike. (55mins): 
•     Warm Up. 15 Minutes: Building from easy effort to Zone 2 heart rate 
•     Main Set. Repeat 4 times: 5 minutes top of Zone 3 power with low cadence 60-70rpm top of Zone 3 power, 1 minute Zone 4 power with high cadence +100rpm, 3 minutes easy spin 
•     Cool Down. 4 Minutes: Easy spinning at Zone 1 effort
•   Tuesday. Intense Run. (45mins): 
•     Warm Up. 15 Minutes: Run at an easy Zone 2 pace 
•     Main Set. Repeat 10 times: 30 seconds fast effort in Zone 5 pacing, 2 minutes easy jog between 
•     Cool Down. 5 Minutes: Easy jogging to cool down Zone 2 effort 
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 6 times: 100 at 70% effort, Perform a deck-up & wait 10 seconds, Jump or dive back in and begin the next repetition 
•     Main Set #1. Repeat twice, using snorkel, band and pull: 400 at 85% effort, 20 seconds rest 
•     Main Set #2. Repeat 4 times: 100 at 80%, 15 seconds rest 
•     Main Set #3. Repeat 12 times: 25 at 90% effort, 5 seconds rest
•   Thursday. Intense Bike. (55mins): 
•     Warm Up. 15 Minutes: Build from easy to Zone 2 heart rate, During this warm up include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set #1. Repeat 10 times: 20 seconds fast effort Zone 5 power, 40 seconds easy spin 
•     Recovery Interval. 3 Minutes: Easy spinning 
•     Main Set #2. Repeat once: 4 minutes at top of Zone 3 top of Zone 3 power with 50rpm, 3 minutes at top of Zone 3 top of Zone 3 power with 60rpm, 2 minutes at top of Zone 3 top of Zone 3 power with 70rpm, 1 minute at top of Zone 3 top of Zone 3 power with 80rpm 
•     Recovery Interval. 3 Minutes: Easy spinning 
•     Main Set #3. Repeat 10 times: 20 seconds fast effort Zone 5 power, 40 seconds easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Using fins and snorkel, Swim 250 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice: Swim 200 continuously as: 100 at 70% effort, Perform a deck-up, wait 10 seconds then jump or dive back in and continue this set, 100 at 70% effort, Perform a deck-up, wait 60 seconds then jump back in the pool and repeat 
•     Main Set #1. Repeat twice, using snorkel, band and pull: 200 at 80% effort, 15 seconds rest 
•     Main Set #2. Repeat 3 times: Swim 100 continuously as: 10 seconds of FAST vertical kicking, 25 at 90%, 75 at 75%, 10 seconds rest 
•     Main Set #3. Repeat 3 times: 50 at 85% effort, 10 seconds rest, Sight one time every 25
•   Saturday. Main Bike. (120mins): 
•     Ride steady at Zones 1 or 2 HR 
•   Saturday. Main Brick Run. (30mins): 
•     Perform this run immediately after a bike, running the first 5 minutes above target race pace, Settle into target race pace at target race pace for the remainder of the run 
•   Sunday. Main Run. (60mins): 
•     Run steady, all in Zone 2 heart rate 
•     Perform this run on hills or trails if possible 
• Week 13: Adapt to New Training Load. (11:35-12:15hrs):
•    Monday. Steady Bike. (90mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set #1. Repeat 8 times: 1 minute at slightly above target race power at target race power, 1 minute easy spinning 
•     Recovery Interval. 5 Minutes: Easy spinning 
•     Main Set #2. Repeat 9 times: Ride in aero position for this entire interval: 4 minutes at slightly above target race power at target race power with low cadence 60-70rpm, 2 minutes in Zone 2 with comfortable cadence 
•     Cool Down. 3 Minutes: Easy spinning Zone 1 effort
•   Tuesday. Intense Run. (60mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. 40 Minutes: 15 minutes at target race pace, 15 minutes a little above target race pace, 10 Minutes: Run steady at tempo pace top of Zone 3 pacing 
•     Cool Down. 5 Minutes: Easy jogging cool down Zone 2 pacing 
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 90 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 4 times: 50 butterfly kick on back, 10 seconds rest, 50 swimming at 75% effort, 10 seconds rest 
•     Main Set #1. Repeat twice with 2 minutes rest between: Swim this broken 700 continuously repeating the following pattern seven times: 50 at 90% effort, sighting twice every 25, 50 at 75% effort, sighting twice every 25, Perform a deck-up with 10 seconds of running on deck or on the spot, then dive or jump back in to continue the set 
•     Main Set #2. Use snorkel - band - pull: 800 at 80% effort 
•     Main Set #3. Repeat 24 times: 25 at 95% effort, 30 seconds rest  
•    Thursday. Intense Bike. (60mins): 
•     Warm Up. 15 Minutes: Build from easy to Zone 2 heart rate, Include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 5 times: 2 minutes at high Zone 3 top of Zone 3 power, 2 minutes bottom of Zone 4 power, 2 minutes at middle of Zone 4 power, 2 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 90 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice, using fins & snorkel: Swim 100 continuously as: 50 MOTTIVator drill, 50 swimming at 75% effort, 10 seconds rest 
•     Main Set #1. Repeat twice, using snorkel, band and pull: 400 at 85% effort, 60 seconds rest 
•     Main Set #2. Repeat 3 times with 60 seconds rest between: Swim this broken 300 continuously repeating the following pattern three times: 100 at 70% sighting once every 25, Perform a deck-up and immediately jump or dive back in to continue the set 
•     Main Set #3. Repeat 8 times: 25 at fast effort for 10 strokes, then swim 75% to the wall, 20 seconds rest, 25 swim at 75% off the wall, swim at fast effort for the final 10 strokes, 20 seconds rest 
•   Saturday. Main Bike. (240mins): 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Repeat 6 times: 10 minutes at target race power at target race power, 10 minutes easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals
•   Saturday. Main Brick Run. (45mins): 
•     Perform this run immediately after a bike, 15 minutes at easy Zone 2 pacing, 15 minutes slightly below target race pace, 15 minutes at target race pace 
•   Sunday. Main Run. (110mins): 
•     Run easy at Zone 2 heart rate except for the main set
•     Main Set. Towards the end of this run repeat this set 3 times: 10 minutes above target race pace, 5 minutes easy jogging 
•     Try to run on a surface that's as similar to the surface you'll run on in your race as possible (ie. if your race is on roads, run on roads)
• Week 14: Adapt to New Training Load. (11:25-12:05hrs):
•    Monday. Steady Bike. (80mins): 
•     Warm Up. 10 Minutes: Build from easy to Zone 2 heart rate 
•     Main Set. Repeat 6 times: Ride keeping your heart rate at the top of Zone 2 heart rate: 5 minutes at comfortable cadence, 5 minutes at 60-70rpm cadence 
•     Cool Down. 10 Minutes: Easy spinning at Zone 1 effort
•    Tuesday. Intense Run. (70mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. 50 Minutes: 15 minutes at target race pace, 15 minutes a little above target race pace, 20 minutes running steady at tempo pace top of Zone 3 pacing 
•     Cool Down. 5 Minutes: Easy jogging cool down Zone 2 pacing
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 100 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Use fins: Swim 100 Continuously as: 50 butterfly kick on your back at 70%, 50 swim at 70%, 10 seconds rest, Swim 100 Continuously as: 50 butterfly kick on your back at 75%, 50 swim at 75%, 10 seconds rest, Swim 100 Continuously as: 50 butterfly kick on your back at 80%, 50 swim at 80%, 10 seconds rest, Swim 100 Continuously as: 50 butterfly kick on your back at 85%, 50 swim at 85%, 10 seconds rest, Swim 100 Continuously as: 50 butterfly kick on your back at 85%, 50 swim at 85% 
•     Main Set #1. Repeat 6 times: Swim 250 continuously as: 100 swimming at 90% effort, 150 swim at 80%, 10 seconds rest 
•     Main Set #2. Repeat 8 times, using snorkel, band and pull: 100 at 85% effort, 10 seconds rest, Use a Tempo Trainer 
•     Main Set #3. Repeat 8 times: Swim 50 continuously as: 25 at 90% sighting three times every 25, 25 at 80% sighting twice every 25, 10 seconds rest  
•   Thursday. Intense Bike. (55mins): 
•     Warm Up. 15 Minutes: Build from easy to Zone 2 heart rate, During this 15 minute warm up include 5x10 second surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 4 times: 2.5 minutes fast Zone 5 power, 90 seconds easy spin 
• Recovery Interval. 5 Minutes: Easy spinning 
•     Main Set. Repeat 4 times: 2.5 minutes fast Zone 5 power, 90 seconds easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 100 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 250 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 700 continuously repeating the following pattern seven times: 100 at 70% effort, Perform a deck-up and 10 seconds of jogging or running on spot, Jump or dive back into the pool to continue the set 
•     Main Set #1. Repeat twice, using snorkel, band and pull: 500 at 80% effort, 30 seconds rest, Use a Tempo Trainer 
•     Main Set #2. Repeat twice, using snorkel, band, pull: 250 at 85% effort, 15 seconds rest, Use a Tempo Trainer 
•     Main Set #3. Repeat 3 times: 100 at 90% effort, 30 seconds rest, Use a Tempo Trainer 
•   Saturday. Main Bike. (210mins): 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Repeat 4 times: 20 minutes at 10% above target race power at target race power, 10 minutes easy rest between 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals
•   Saturday. Main Brick Run. (45mins): 
•     Perform this run immediately after a bike 
•     Run Progression: 15 minutes at easy Zone 2 pace Zone 2 pacing, 15 minutes at target race pace, 15 minutes above target race pace  
•   Sunday. Main Run. (135mins): 
•     1:45 hours running at Zone 2 heart rate, 30 minutes at target race pace 
•     Try to run on a surface that's as similar to the surface you'll run on in your race as possible (ie. if your race is on roads, run on roads)
• Week 15: Peak Fitness Building Week. (11:20-12:00hrs):
•    Monday. Steady Bike. (85mins): 
•     Warm Up. 10 Minutes: Build from easy spinning to Zone 2 heart rate 
•     Main Set. Repeat 7 times: 8 minutes top of Zone 3 with low 50-60 cadence top of Zone 3 power, 2 minutes easy spin Zone 1 effort 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•    Tuesday. Intense Run. (80mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. 60 Minutes: Run steady at tempo pace top of Zone 3 pacing 
•     Cool Down. 5 Minutes: Run at an easy effort to cool down
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 100 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 700 continuously, using fins & snorkel: 100 at 70% effort, 100 at 75% effort, 100 at 80% effort, 400 at 85% effort 
•     Main Set #1. Repeat 10 times, using snorkel, band and pull: 100 at 85% effort, 10 seconds rest 
•     Main Set #2. Repeat 4 times: Swim 200 continuously as: 25 at 70%, 25 at 80%, 25 at 75%, 25 at 85%, 25 at 80%, 25 at 90%, 25 at 85%, 25 at 95%, 45 seconds rest 
•     Main Set #3. Repeat 12 times: Swim these 50s continuously as: 10 seconds of vertical kicking, 25 at 90% effort, 25 swimming at 70% effort, 15 seconds rest 
•    Thursday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build from easy to Zone 2 heart rate, During this warmup include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 7 times: 2.5 minutes at high Zone 4 power, 15 seconds building to Zone 5 effort low Zone 5 power, 15 seconds of absolute MAX effort, 2 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 100 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 400 continuously, using fins: 25 MOTTIVator drill at 70%, 25 swim at 70%, 50 MOTTIVator Drill at 75%, 50 swim at 75%, 75 MOTTIVator Drill at 80%, 75 swim at 80%, 100 MOTTIVator Drill at 85%, 100 swim at 85% 
•     Main Set #1. Repeat twice with 2 minutes rest between: Perform this broken 500 continuously repeating the following pattern five times: 100 at 85% effort, Perform a deck-up and 10 seconds of jogging or running on spot, Jump or dive back in & continue the set 
•     Main Set #2. Repeat twice, using snorkel, band and pull: 400 at 75% effort, 20 seconds rest 
•     Main Set #3. Repeat twice: 50 at 80% effort, 5 seconds rest, 50 at 90% effort, 15 seconds rest
•   Saturday. Main Bike. (210mins): 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. 1.5 Hours: Ride steady at 5% above target race power at target race power 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort 
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals
•   Saturday. Main Brick Run. (45mins): 
•     Perform this run immediately after a bike, 25 minutes at slightly faster than target race pace at target race pace, 20 minutes at Zone 2 pacing 
•   Sunday. Main Run. (120mins): 
•     1:10 hours in Zone 2 heart rate, 50 minutes at slightly above target race pace  
•     Try to run on a surface that's as similar to the surface you'll run on in your race as possible (ie. if your race is on roads, run on roads)
• Week 16: Recovery Week. (7:30-8:10hrs):
•    Monday. Steady Bike. (60mins): 
•     Warm Up. 15 Minutes: Build from easy to Zone 2 heart rate 
•     Main Set. Repeat 5 times: 4 minutes at Top of Zone 3 with 60-70rpm cadence top of Zone 3 power, 2 minutes at Top of Zone 3 with 50-60rpm cadence top of Zone 3 power, 1 minute easy spinning 
•     Cool Down. 10 Minutes: Easy spinning at Zone 1 effort
•   Tuesday. Intense Run. (50mins): 
•     Run easy at Zone 2 effort 
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Use fins: 50 butterfly kick on your back at 70%, 50 swim at 70%, 50 butterfly kick on your back at 75%, 50 swim at 75%, 50 butterfly kick on your back at 80%, 50 swim at 80%, 50 butterfly kick on your back at 85%, 50 swim at 85%, 50 butterfly kick on your back at 85%, 50 swim at 85% 
•     Buoy Surge Simulation. Repeat 4 times: 250 at 80% effort, At the start of every 50 perform 10 strokes at 90% then settle back into 80%, 10 seconds rest 
•     Main Set #1. Repeat 6 times, using snorkel, band and pull: 100 at 85% effort, 10 seconds rest, Use a Tempo Trainer 
•     Main Set #2. Repeat 6 times: Swim 50 continuously as: 25 at 90% sighting three times every 25, 25 at 80% sighting twice every 25, 20 seconds rest 
•   Thursday. Intense Bike. (50mins): 
•     Warm Up. 15 Minutes: Build from easy to Zone 2 heart rate, During this 15 minute warm up include 5x10 second surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 3 times: 3 minutes fast Zone 5 power, 1 minute easy spinning 
•     Recovery Interval. 5 Minutes: Easy spinning 
•     Main Set. Repeat 3 times: 3 minutes fast Zone 5 power, 1 minute easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Using fins and snorkel, Swim 150 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 7 times: 100 at 70% effort, sighting twice every 25, Perform a deck-up and 10 seconds of jogging or running on spot, Jump or dive back into the pool to start the next repetition 
•     Main Set #1. Use snorkel - band - pull: 500 at 75% effort 
•     Main Set #2. Repeat twice, using snorkel, band, pull: 250 at 85% effort, 20 seconds rest, Use a Tempo Trainer 
•     Main Set #3. Repeat twice: 100 at 90% effort, 30 seconds rest 
•   Saturday. Main Bike. (120mins): 
•     Remain at Zones 1 or 2 HR for the entire ride except for the main set 
•     Main Set. Repeat 10 times: 30 seconds at Zone 5 low Zone 5 power, 30 seconds easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals 
•   Saturday. Main Brick Run. (25mins): 
•     Perform this run as soon after bike as possible, 5 minutes just above target race pace, 20 minutes at Zone 2 pacing 
•   Sunday. Main Run. (75mins): 
•     Run easy at Zone 2 heart rate 
•     Perform this run on hills or trails if possible
• Week 17: Begin Peak 70.3 Training Months. (8:25-9:05hrs):
•   Monday. Steady Bike. (85mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 6 times: 3 minutes at Zone 3 power with 60-70rpm cadence, 3 minutes Zone 3 power with high cadence over 100rpm, 3 minutes low Zone 4 power with 60-70rpm cadence, 3 minutes easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Tuesday. Intense Run. (55mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up at Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. Repeat 9 times: 2 minutes at fast effort in Zone 5 pacing, 2 minutes easy jog rest between 
•     Cool Down. 5 Minutes: Easy cool down jog Zone 2 pacing
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 40 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 5 times: 100 at 75% effort with sighting once every 25, Perform a deck-up and do 10 seconds of jogging across the pool deck or on the spot, Dive or jump back in immediately and begin the next repetition 
•     Main Set #1. Repeat 3 times, using snorkel, band and pull: 200 at 80% effort, 15 seconds rest 
•     Main Set #2. Repeat 4 times: Swim 200 continuously as: 25 at 70%, 25 at 80%, 25 at 75%, 25 at 85%, 25 at 80%, 25 at 90%, 25 at 85%, 25 at 95%, 45 seconds rest 
•     Main Set #3. Repeat 8 times: 50 at 95% race take out effort, sighting three times every 25, Perform a deck up, 10 seconds rest, Dive or jump back in and swim 50 at 80% effort, 30 seconds rest
•   Thursday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 5 times: 4.5 minutes at strong Zone 4 effort Zone 4 power, 3.5 minutes easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 30 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 7 times: 100 at 75% effort with sighting once every 25, Perform a deck-up and do 10 seconds of jogging across pool deck or on the spot, Dive or jump back in to start the next repetition 
•     Main Set #1. Perform this 450 continuously, using fins: 100 butterfly kick on your back at 70% effort, 100 swim at 70% effort, 75 butterfly kicking on back at 75% effort, 75 swim at 75% effort, 50 butterfly kicking on back at 80% effort, 50 swim at 80% effort, 25 butterfly kicking on back at 85% effort, 25 swim at 85% effort 
•     Main Set #2. Repeat twice, using snorkel, band and pull: 250 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•     Main Set #3. Repeat 4 times: 100 at 90% effort, 30 seconds rest, Use a Tempo Trainer set at 90% effort
•   Saturday. Main Bike. (120mins): 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Repeat 5 times: 5 minutes at 5% above target race power at target race power, 2.5 minutes easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort 
•     Be in aero position for as much as possible and make sure you're in aero position during intervals
•   Saturday. Main Brick Run. (30mins): 
•     Perform this run immediately after a bike at target race pace 
•   Sunday. Main Run. (70mins): 
•     Run easy at Zone 2 heart rate for the entire run, except for the main set 
•     Main Set: 20 Minutes running at target race pace 
•     Perform this run on hills or trails if possible
• Week 18: Build Race Specific Fitness. (8:45-9:25hrs):
•   Monday. Steady Bike. (85mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 4 times: 4.5 minutes Zone 3 with 60-70rpm cadence Zone 3 power, 4.5 minutes Zone 3 with high cadence over 100rpm, 4.5 minutes low Zone 4 with 60-70rpm cadence between Zone 3 and 4 power, 4.5 minutes easy spinning 
•     Cool Down. 2 Minutes: Easy spinning Zone 1 effort
•   Tuesday. Intense Run. (60mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up at Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. Repeat 9 times: 2.5 minutes at fast effort in Zone 5, 2 minutes easy jog rest between 
•     Cool Down. 5 Minutes: Easy cool down jog Zone 2 pacing
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 40 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 5 times: 100 at 75% effort with sighting once every 25, Perform a deck-up and do 10 seconds of jogging across the pool deck or on the spot, Dive or jump back in immediately and begin the next repetition 
•     Main Set #1. Repeat 3 times, using snorkel, band and pull: 200 at 80% effort, 15 seconds rest 
•     Main Set #2. Repeat 4 times: Swim 200 continuously as: 25 at 70%, 25 at 80%, 25 at 75%, 25 at 85%, 25 at 80%, 25 at 90%, 25 at 85%, 25 at 95%, 45 seconds rest 
•     Main Set #3. Repeat 8 times: 50 at 95% race take out effort, sighting three times every 25, Perform a deck up, 10 seconds rest, Dive or jump back in and swim 50 at 80% effort, 30 seconds rest 
•   Thursday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 5 times: 5 minutes at strong Zone 4 effort Zone 4 power, 3 minutes easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 40 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 7 times: 100 at 75% effort with sighting once every 25, Perform a deck-up and do 10 seconds of jogging across pool deck or on the spot, Dive or jump back in to start the next repetition 
•     Main Set #1. Perform this 450 continuously, using fins: 100 butterfly kick on your back at 70% effort, 100 swim at 70% effort, 75 butterfly kicking on back at 75% effort, 75 swim at 75% effort, 50 butterfly kicking on back at 80% effort, 50 swim at 80% effort, 25 butterfly kicking on back at 85% effort, 25 swim at 85% effort 
•     Main Set #2. Repeat twice, using snorkel, band and pull: 250 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•     Main Set #3. Repeat 4 times: 100 at 90% effort, 30 seconds rest, Use a Tempo Trainer set at 90% effort 
•   Saturday. Main Bike. ((130mins): 
•     Ride easy in Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Repeat 3 times: 10 minutes at 5% above target race power at target race power, 5 minutes easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals 
•   Saturday. Main Brick Run. (30mins): 
•     Perform this run immediately after a bike at or slightly above target race pace  
•   Sunday. Main Run. (75mins): 
•     Run easy at Zone 2 heart rate for the entire run, except for the main set 
•     Main Set: 20 minutes running at target race pace 
•     Perform this run on hills or trails if possible
• Week 19: Recovery & Run Re-Testing Week. (6:15-6:55hrs):
•   Monday. Steady Bike. (50mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 3 times: 10 minutes Top of Zone 3 top of Zone 3 power, with low cadence 60-70rpm, 2 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•    Tuesday. Intense Run. (45mins): 
•     Progression Run. 45 Minutes: 15 minutes at easy Zone 2 warm up pace Zone 2 pacing, 15 minutes running at your target race pace at target race pace, 15 minutes running at tempo pace top of Zone 3 pacing
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Use fins and snorkel: Swim 350 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 3 times: 100 at 70% effort, sighting twice every 25, Perform a deck-up and do 10 seconds of jogging across the pool deck or on the spot, Immediately dive or jump back in and begin the next repetition 
•     Main Set #1. Repeat 4 times, using snorkel, band and pull: 200 at 75% effort, 15 seconds rest 
•     Main Set #2. Repeat twice: Swim 200 continuously as: 25 at 70%, 25 at 80%, 25 at 75%, 25 at 85%, 25 at 80%, 25 at 90%, 25 at 85%, 25 at 95% 
•     Main Set #3. Repeat 8 times: 50 at 95% race take out effort, sighting three times every 25, Perform a deck up & take 10 seconds rest, Dive or jump back in and swim 50 at 80% effort, 30 seconds rest 
•    Thursday. Intense Bike. (60mins): 
•     Warm Up. 15 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate, Include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 10 times: 20 seconds fast effort Zone 5 power, 40 seconds easy spin 
•     Rest Set. 5 Minutes: Easy spinning to recover 
•     Main Set. Repeat 10 times: 30 seconds strong effort Zone 4 power, 30 seconds easy spin 
•     Rest Set. 5 Minutes: Easy spinning to recover 
•     Main Set. Repeat 10 times: 20 seconds fast effort Zone 5 power, 40 seconds easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Use fins and snorkel: Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim this 500 continuously, using snorkel, band and pull: 125 at 70% effort, 125 at 75% effort, 125 at 80% effort, 125 at 85% effort 
•     Main Set #1. Swim this 500 continuously, using fins: 100 back kick at 70% effort, 100 swim at 70% effort, 75 back kick at 75% effort, 75 swim at 75% effort, 50 back kick at 80% effort, 50 swim at 80% effort, 25 back kick at 85% effort, 25 swim at 85% effort 
•     Main Set #2. Use a Tempo Trainer set at 85%: Swim 250 continuously as: 10 seconds of vertical kicking, 125 at 85% effort, 10 seconds of vertical kicking, 125 at 85% effort 
•     Main Set #3. Repeat 6 times, using a snorkel: Swim 50 continuously as: 25 of snorkel-only kick at 85%, 25 swimming at 90%, 15 seconds rest 
•   Saturday. Main Bike. (80mins): 
•     Ride easy, remaining in Zones 1 or 2 HR
•   Saturday. Main Brick Run. (20mins): 
•     Perform this run immediately after a bike, running the first 5 minutes at target race pace, then run easy at Zone 2 effort for the remainder of the run
•   Sunday. Main Run. (50mins):
•     Warm Up: 10 Minutes: Easy jogging warm up Zone 2 effort 
•     Prep Set. 5 Minutes: 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Running time trial. 3 kilometers (1.86 miles): Run this distance as fast as possible 
•     Cool Down. 10 minutes: Run the remainder of the run in Zone 2
• Week 20: Adapt to New Training Load & Re-Test Swim Fitness. (9:35-10:15hrs): 
•   Monday. Steady Bike. (90mins): 
•     Ride steady in zones 1 and 2 HR besides the following interval done anytime during the ride 
•     Main Set. 20 Minutes: Ride with heart rate right at the top of Zone 2 heart rate, Keep a low cadence of 70-80rpm, Ride in the aerobars for this interval 
•     Cool Down. 5 Minutes: Easy spinning at Zone 1 effort
•   Tuesday. Intense Run. (60mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. Repeat 8 times: 3.5 minutes at Zone 4 pace, 1.5 minutes easy jog between 
•     Cool Down. 5 Minutes: Easy jogging to cool down Zone 2 effort
•   Wednesday. Main Swim. (50-70mins): 
•     Warm Up. 5 Minutes: Easy swimming 
•     Prep Set. Repeat 8 times: 50 starting easy & building speed each repetition until the final 2 50s are done at 1k time trial pace, 15 seconds rest 
•     Time Trial. 1000: Start off much easier than you expect, Pick up the pace around 400, Pick up the pace again at 800, Go all out for the final 100, Maintain steady form throughout 
•     Recovery Interval. 1 minute rest 
•     Recovery Set. Use snorkel, band, pull: 100 easy swimming 
•     Recovery Interval. 1 minute rest 
•     Time Trial. 100: GO ALL OUT!!  
•   Thursday. Intense Bike. (60mins): 
•     Warm Up. 15 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate, Include 3x30 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Ride the following continuously as: 4 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 4 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 3 minutes at fast effort low Zone 5 power, 1 minute easy, 2 minutes at fast effort low Zone 5 power, 1 minute easy, 1 minute at fast effort low Zone 5 power, 1 minute easy, 1 minute at fast effort low Zone 5 power, 1 minute easy, 2 minutes at fast effort low Zone 5 power, 1 minute easy, 3 minutes at fast effort low Zone 5 power, 1 minute easy, 4 minutes at fast effort low Zone 5 power, 1 minute easy, 4 minutes at fast effort low Zone 5 power, 1 minute easy 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 50 reps of stretch cordz 
•     Warm Up. 300 at extremely easy effort: Use fins and snorkel, Swim this 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice with 60 seconds rest between: Swim this broken 400 continuously repating the following pattern four times: 25 at 90-95% effort sighting three times every 25, 75 easy 75% effort, sighting twice every 25, Perform a deck-up and 10 seconds of running or jogging in place 
•     Main Set #1. Repeat twice, using snorkel, band and pull: 600 at 80% effort, 30 seconds rest 
•     Main Set #2. Repeat 3 times: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% (2 strokes per minute higher than previous 85% setting)
•   Saturday. Main Bike. (150mins): 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Repeat 6 times: 5 minutes at 10% above target race power at target race power, 2.5 minutes easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals
•   Saturday. Main Brick Run. (45mins): 
•     Run immediately after a bike, Keep the pace easy Zone 2 heart rate 
•   Sunday. Main Run. (80mins): 
•     Run easy at Zone 2 heart rate except for the main set 
•     Main Set. 15 Minutes: Near the end of the run, bring the pace up close to your target race pace at target race pace 
•     Try to run on a surface that's as similar to the surface you'll run on in your race as possible (ie. if your race is on roads, run on roads) 
• Week 21: Recovery & FTP Re-Testing Week. (4:55-5:35hrs):
•    Monday. Steady Bike. (50mins): 
•     Warm Up. 15 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat twice: 2 minutes Zone 5 effort, with 70-80rpm cadence, 3 minutes Zone 4 effort, with 60-70rpm cadence, 5 minutes at target race power at target race power with 50-60rpm cadence, 5 minutes easy spinning between repeats 
•     Cool Down. 10 Minutes: Easy spinning at Zone 1 effort
•   Tuesday. Intense Run. (40mins): 
•     Warm Up. 20 Minutes: Run at an easy Zone 2 pace 
•     Main Set. Repeat 6 times: 30 seconds fast effort in Zone 5 pacing, 2 minutes easy jog between 
•     Cool Down. 5 Minutes: Easy jogging to cool down Zone 2 effort
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Using fins and snorkel, swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 300 continuously, using fins: 100 of butterfly kick on your back at 75% effort, 100 swim at 75% effort, 100 of butterfly kick on your back at 75% effort 
•     Main Set #1. Repeat twice with 60 seconds rest between: Swim this broken 500 continuously repeating the following pattern five times: 50 at 85% effort, sighting three times every 25, 50 at 75% effort, sighting twice every 25, Perform a deck-up and 10 seconds of jogging or running on spot then, Jump or dive in to start the next repetition 
•     Main Set #2. Repeat 4 times, using snorkel, band and pull: 100 at 80% effort, 15 seconds rest 
•     Main Set #3. Repeat 3 times: 25 at 80%, 10 seconds rest, 25 at 85%, 10 seconds rest, 25 at 90%, 10 seconds rest
•    Thursday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate, Include 4x20 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat twice: 2 minutes fast effort low Zone 5 low Zone 5 power, 1 minute easy spin, 3 minutes fast effort low Zone 5 low Zone 5 power, 1 minute easy spin, 4 minutes fast effort low Zone 5 low Zone 5 power, 1 minute easy spin, 5 minutes fast effort low Zone 5 low Zone 5 power, 5 minutes easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Using fins and snorkel, Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set: Swim this broken 700 continuously repeating the following pattern seven times: 25 at 90% effort from a dive or jump start, sighting three times every 25, 75 at 75%, sighting once every 25, Perform a deck-up with 10 seconds of running on deck or on the spot then dive back in for the next repetition 
•     Main Set #1. Use snorkel - band - pull: 600 swimming steady at 80% effort 
•     Main Set #2. Repeat twice: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•   Saturday. Main Bike. FTP Ramp Test. 
•     We recommend using the Zwift Ramp Test but you can do this on your own manually
•     Testing Protocol: 5 minutes easy spin warm up, Start ramp test at a VERY easy effort, Ramp up by 20 watts (or 1 gear) every minute, Dig as deep as you possibly can and MAX OUT! 75% of your peak 1 minute average power is your FTP
•     If you don't have a power meter or indoor trainer that's ok! Use this test to double check your maximum heart rate. If your heart rate reaches a new high during this test, use that number in your training
•   Saturday. Main Brick Run. (30mins): 
•     Perform this run immediately after a bike, running the first 5 minutes at fast Zone 5 pace, Run the remainder at target race pace 
•   Sunday. Main Run. (50mins): 
•     Run Easy run at Zone 2 heart rate 
• Week 22: Build Race Specific Fitness. (11:45-12:25hrs): 
•   Monday. Steady Bike. (90mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set #1. Repeat 5 times: 1 minute at slightly above target race power at target race power, 1 minute easy spinning 
•     Recovery Interval. 5 Minutes: Easy spinning 
•     Main Set #2. Repeat 10 times: Ride this interval entirely in aero position, 4 minutes slightly above target race power at target race power with low cadence 60-70rpm, 2 minutes in Zone 2 with comfortable cadence 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•    Tuesday. Intense Run. (60mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. 40 Minutes: 15 minutes at target race pace, 10 minutes a little above target race pace, 15 Minutes running steady at tempo pace top of Zone 3 pacing 
•     Cool Down. 5 Minutes: Easy jogging cool down Zone 2 pacing
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 90 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 4 times: 50 butterfly kick on back, 10 seconds rest, 50 swimming at 75% effort, 10 seconds rest 
•     Main Set #1. Repeat twice with 2 minutes rest between: Swim this broken 700 continuously repeating the following pattern seven times: 50 at 90% effort, sighting twice every 25, 50 at 75% effort, sighting twice every 25, Perform a deck-up with 10 seconds of running on deck or on the spot, then dive or jump back in to continue the set 
•     Main Set #2. Use snorkel - band - pull: 800 at 80% effort 
•     Main Set #3. Repeat 24 times: 25 at 95% effort, 30 seconds rest 
•    Thursday. Intense Bike. (60mins): 
•     Warm Up. 15 Minutes: Build from easy to Zone 2 heart rate, Include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 5 times: 2 minutes at low Zone 4 power, 2 minutes middle of Zone 4 power, 2 minutes at high Zone 4 power, 2 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 90 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice, using fins & snorkel: Swim 100 continuously as: 50 MOTTIVator drill, 50 swimming at 75% effort, 10 seconds rest 
•     Main Set #1. Repeat twice, using snorkel, band and pull: 400 at 85% effort, 60 seconds rest 
•     Main Set #2. Repeat 3 times: Swim 300 continuously as: 100 at 70% sighting once every 25, Perform a deck-up and immediately jump or dive back in to continue the set, 100 at 80% sighting twice every 25, Perform a deck up and immediately jump or dive back in to continue the set, 100 at 90% sighting three times every 25, Perform a deck up, 60 seconds rest 
•     Main Set #3. Repeat 8 times: 25 at fast effort for 10 strokes, then swim 75% to the wall, 20 seconds rest, 25 swim at 75% off the wall, swim at fast effort for the final 10 strokes, 20 seconds rest 
•   Saturday. Main Bike. (240mins): 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Repeat 4 times: 15 minutes at target race power at target race power, 15 minutes easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals
•   Saturday. Main Brick Run. (45mins): 
•     Perform this run immediately after a bike, 22.5 minutes in Zone 2 pace Zone 2 pacing, 22.5 minutes at target race pace 
•   Sunday. Main Run. (120mins): 
•     Run easy at Zone 2 heart rate except for the main set
•     Main Set. Towards the end of this run repeat this set twice: 15 minutes above target race pace, 5 minutes easy jogging 
•     Try to run on a surface that's as similar to the surface you'll run on in your race as possible (ie. if your race is on roads, run on roads)
• Week 23: Peak 70.3 Training Week. (11:20-12:00hrs):
•    Monday. Steady Bike. (85mins): 
•     Warm Up. 10 Minutes: Build from easy spinning to Zone 2 heart rate 
•     Main Set. Repeat 7 times: 8 minutes top of Zone 3 with low 50-60 cadence top of Zone 3 power, 2 minutes easy spin Zone 1 effort 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•    Tuesday. Intense Run. (80mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. 60 Minutes: Run steady at tempo pace top of Zone 3 pacing 
•     Cool Down. 5 Minutes: Run at an easy effort to cool down
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 100 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 700 continuously, using fins & snorkel: 100 at 70% effort, 100 at 75% effort, 100 at 80% effort, 400 at 85% effort 
•     Main Set #1. Repeat 10 times, using snorkel, band and pull: 100 at 85% effort, 10 seconds rest 
•     Main Set #2. Repeat 4 times: Swim 200 continuously as: 25 at 70%, 25 at 80%, 25 at 75%, 25 at 85%, 25 at 80%, 25 at 90%, 25 at 85%, 25 at 95%, 45 seconds rest 
•     Main Set #3. Repeat 12 times: Swim these 50s continuously as: 10 seconds of vertical kicking, 25 at 90% effort, 25 swimming at 70% effort, 15 seconds rest 
•    Thursday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build from easy to Zone 2 heart rate, During this warmup include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 7 times: 2.5 minutes at high Zone 4 power, 15 seconds building to Zone 5 effort low Zone 5 power, 15 seconds of absolute MAX effort, 2 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 100 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 400 continuously, using fins: 25 MOTTIVator drill at 70%, 25 swim at 70%, 50 MOTTIVator Drill at 75%, 50 swim at 75%, 75 MOTTIVator Drill at 80%, 75 swim at 80%, 100 MOTTIVator Drill at 85%, 100 swim at 85% 
•     Main Set #1. Repeat twice with 2 minutes rest between: Perform this broken 500 continuously repeating the following pattern five times: 100 at 85% effort, Perform a deck-up and 10 seconds of jogging or running on spot, Jump or dive back in & continue the set 
•     Main Set #2. Repeat twice, using snorkel, band and pull: 400 at 75% effort, 20 seconds rest 
•     Main Set #3. Repeat twice: 50 at 80% effort, 5 seconds rest, 50 at 90% effort, 15 seconds rest
•   Saturday. Main Bike. (210mins): 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. 1.5 Hours: Ride steady at 5% above target race power at target race power 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort 
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals
•   Saturday. Main Brick Run. (45mins): 
•     Perform this run immediately after a bike, 25 minutes at slightly faster than target race pace at target race pace, 20 minutes at Zone 2 pacing 
•   Sunday. Main Run. (120mins): 
•     1:10 hours in Zone 2 heart rate, 50 minutes at slightly above target race pace  
•     Try to run on a surface that's as similar to the surface you'll run on in your race as possible (ie. if your race is on roads, run on roads)
• Week 24: Taper Week. (1:25hrs):
•   Monday. Rest Day
•     Take it easy and rest up for the effort to come
•   Tuesday. Rest Day
•     Take it easy and rest up for the effort to come
•   Wednesday. Primer Bike. (30mins): 
•     This entire ride is at an easy effort besides a few priming efforts spread throughout 
•     Main Set. Repeat 3 times: 3 minutes at target race power at target race power, Take whatever rest you need between efforts to feel totally recovered 
•   Thursday. Primer Run. (15mins): 
•     Run at easy effort except for the main set Zone 2 HR 
•     Main Set. Repeat 3 times: 1 minute at target race pace, Take whatever rest you need between efforts to feel totally recovered 
•   Friday. Easy Ride. (20mins): 
•     Ride easy to make sure your bike is running 100% smoothly for race day 
•   Saturday. Shakeout Run. (10mins): 
•     Run easy for 10 minutes, End this run feeling fresh and confident for tomorrow's race! 
•   Saturday. Shakeout Swim: (10mins):
•     Warm Up. 5 Minutes, using fins: Easy warm up swimming 
•     Main Set. Repeat 10 times: 25 building from 75% to 90% effort, 15 seconds rest, 25 easy, 10 seconds rest 
•   Sunday. Race Day!!
•     Enjoy the race and know that you’ve got the strength to reach the finish line!!

• Week 1: Introduction to Training. (4:50-7:55hrs):
•   Monday. Main Swim. (25-35mins):
•     Warm Up. 200 at extremely easy effort: Use fins and snorkel, Swim this 200 continuously, alternating between 25 of your choice drill immediately into 25 swim
•     Prep Set. Repeat 4 times: 50  kicking with snorkel, board, fins at 75% effort, 10 seconds rest
•     Main Set #1. Repeat 4 times: 100 using snorkel, band & pull, 10 seconds rest, Increase the effort each repetition; starting at 75% effort and ending at 85% effort
•     Main Set #2. Repeat 6 times: 25 at 85% effort, 20 seconds rest
•   Tuesday. Intense Bike. (30mins):
•     Warm Up. 15 Minutes: Ride at Zone 2 HR
•     Main Set. Repeat 4 times: 30 seconds riding with left leg only, 30 seconds riding with right only, 3 minutes easy spinning
•   Tuesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Wednesday. Intense Run. (30mins):
•     25 minutes of Zone 2 HR, 5 minutes at Zone 4 pace
•   Thursday. Steady Bike. (30mins):
•     Warm Up. 25 Minutes: Ride easy at Zone 2 HR
•     Main Set. 5 Minutes: Ride at the top end of zone 2 HR
•   Friday. Steady Swim. (15-30mins):
•     Warm Up. 200 at extremely easy effort: Use fins and snorkel, Swim this 200 continuously, alternating between 25 of your choice drill immediately into 25 swim
•     Prep Set. Use snorkel, board & fins: 50 kicking at 75% effort, 15 seconds rest, 50 kicking at 85% effort, 15 seconds rest, 50 kicking at 90% effort, 15 seconds rest
•     Main Set #1. Repeat twice, using snorkel, band & pull: 200 at 80% effort, 15 seconds rest
•     Main Set #2. Repeat 4 times: Use snorkel & fins, 50 of MOTTIVator drill at 85%, 15 seconds rest
•   Friday. Easy Run 1. (20mins):
•     Easy Run. 20 Minutes: Easy run in Zone 2 heart rate
•   Saturday. Main Bike. (60-180mins):
•     Ride at Zone 2 HR, During this ride except for the main set
•     Main Set. 35 Minutes: Incorporate 35 minutes of Zone 3 effort, here and there throughout the ride
•   Saturday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training
•   Sunday. Main Run. (20-60mins):
•     Run at a comfortable pace, don't worry about HR or pace, just enjoy the run!, 
•     During this run include the following: Repeat 4 times: 30 second pick ups at Zone 4 pace, 2.5 minutes easy jogging
• Week 2: Recovery & Run Testing. (6:15-8:45hrs):
•   Monday. Main Swim. (45-60mins): 
•     Warm Up. 400 at extremely easy effort, using fins and snorkel: Swim this 400 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. Repeat 4 times using snorkel & fins: 50 at 75% effort continuously alternating between 25 MOTTIVator drill, 25 swim, 15 seconds rest 
•     Main Set #1. Repeat 6 times. Use snorkel, band & pull: 100 at 80% effort, 10 seconds rest 
•     Main Set #2. Repeat 4 times: 50 continuous going: 25 at 70%, 25 at 85%, 15 seconds rest 
•     Main Set #3. Repeat 8 times: 25 at 90% effort, 20 seconds rest  
•   Tuesday. Intense Bike. (30mins): 
•     Warm Up. 10 minutes gradually increase to top of Zone 2 effort 
•     Main Set. Repeat 3 times: 1 minute easy Zone 2 power, 1 minute moderate Zone 3 power, 1 minute strong effort at Zone 4 power, 2 minutes easy spin 
•     Cool Down. 5 Minutes: Easy Spinning 
•   Tuesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Wednesday. Intense Run. (30mins): 
•     Warm Up. 10 minutes of easy jogging, Include 2x30 seconds skipping, Include 2x30 seconds backwards running as part of a dynamic warm up 
•     Prep Set. 5 Minutes: Easy run Zone 2 pace 
•     Main Set. Repeat 5 times: 15 seconds strides at Zone 5 pace, 45 seconds easy run 
•     Cool Down. 10 Minutes: Easy run or walk to cool down 
•   Thursday. Steady Bike. (35mins): 
•     Warm Up. 10 minutes gradually increase to top of Zone 2 effort 
•     Main Set. Repeat 4 times: 3 minutes moderate effort with low cadence under 70rpm Zone 3 power, 2 minutes easy spin Zone 1 effort 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Friday. Steady Swim. (45-60mins): 
•     Warm Up. 400 at extremely easy effort, using fins and snorkel: Swim this 400 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. Repeat 4 times. Use snorkel: 100 at 75% effort continuously alternating between 25 kick, 25 swim, 15 seconds rest 
•     Main Set #1. Repeat twice. Use snorkel, band & pull: 200 at 80% effort, 10 seconds rest 
•     Main Set #2. Repeat 4 times: 100 continuously alternating between 25 swim at 70%, 25 swim at 85%, 15 seconds rest 
•   Friday. Easy Run 1. (30mins): 
•     Easy run at low Zone 2 effort to build baseline fitness
•   Saturday. Main Bike. (60-180mins):
•     Ride for a duration between 1 & 3 Hours, your choice! 
•     Keep this ride low intensity in Zone 2 
•     Challenge yourself a little, but don't feel completely tired afterwards
•   Saturday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training
•   Sunday. Main Run. (40mins):
•     Warm Up. 10 Minutes: Easy jogging warm up Zone 2 effort 
•     Prep Set. 5 Minutes: 5 minutes of running drills & dynamic stretching and 5x50m strides building to Zone 4 Zone 4 effort 
•     Running time trial. 3 kilometers (1.86 miles): Run this distance as fast as possible 
•     Cool Down. 5 Minutes: Easy jogging to cool down
• Week 3: Adapt to New Training Load. (6:45-11:30hrs):
•   Monday. Main Swim. (45-60mins): 
•     Warm Up. 500 at extremely easy effort, using fins and snorkel: Swim this 500 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. kick with board and snorkel: 4x25 at 70% effort, 10 seconds rest between, 4x25 at 75% effort, 10 seconds rest between, 3x25 at 80% effort, 10 seconds rest between, 3x25 at 85% effort, 10 seconds rest between, 2x25 at 90% effort, 10 seconds rest between 
•     Main Set #1. Repeat 3 times. Use snorkel, band & pull: 200 at 75% effort, 10 seconds rest 
•     Main Set #2. Repeat 5 times: 100 at 80% effort, 10 seconds rest 
•   Tuesday. Intense Bike. (30mins): 
•     Warm Up. 7 Minutes: Gradually increase from easy spinning to top of Zone 2 effort 
•     Main Set. Repeat 7 times: 2 minutes fast Zone 5 power, 1 minute easy spin Zone 1 effort 
•     Cool Down. 3 Minutes: Easy spinning Zone 1 effort 
•   Tuesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Wednesday. Intense Run. (30mins): 
•     Warm Up. 10 minutes of easy jogging 
•     Main Set. Repeat 5 times: 2 minutes fast effort at Zone 5 pace, 2 minutes easy jog recovery 
•     Cool Down. 5 Minutes: Easy run to cool down 
•   Thursday. Steady Bike. (30mins): 
•     Warm Up. 8 Minutes: Gradually increase from easy spinning to top of Zone 2 effort 
•     Main Set. Repeat twice: 8 minutes moderate effort Zone 3 power, 2 minutes easy. 
•     Cool Down. 2 Minutes: Easy spinning Zone 1 effort 
•   Friday. Steady Swim. (45-60mins): 
•     Warm Up. 600 at extremely easy effort, using fins and snorkel: Swim this 600 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. Use a snorkel: 3x25 kick at 75% effort, 15 seconds rest between, 3x25 kick at 80% effort, 15 seconds rest between, 3x25 kick at 85% effort, 15 seconds rest between, 3x25 kick at 90% effort, 15 seconds rest between 
•     Main Set #1. Repeat 6 times. Use snorkel, band & pull: 100 at 75% effort, 10 seconds rest 
•     Main Set #2. Repeat 10 times: 50 at 85% effort, 15 seconds rest 
•   Friday. Easy Run 1. (30mins): 
•     Easy run at low Zone 2 effort to build baseline fitness
•   Saturday. Main Bike. (60-240mins): 
•     Easy ride of anywhere from 1 - 4 Hours, your choice! 
•     Keep this ride low intensity at Zone 2 HR 
•     Make this ride whatever "comfortably long" means for you personally Challenge yourself a little, but don't feel completely tired afterwards
•   Saturday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training
•   Sunday. Main Run. (75-120mins):
•     Easy run of anywhere from 75 minutes - 2 hours  
•     If it's easy for you to access them, do this run on trails or hills for a muscular endurance benefit
• Week 4: Recovery & FTP Testing. (6:20-7:35hrs):
•   Monday. Main Swim. (45-60mins): 
•     Warm Up. 200 at extremely easy effort, using fins and snorkel: Swim this 200 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. Repeat twice. Use fins: Swim 350 continuously going: 100 side kicking at 70%, 100 swim at 70%, 50 side kicking at 75%, 50 swim at 75%, 25 side kicking at 80%, 25 swim at 80%, 30 seconds rest 
•     Main Set #1. Repeat 4 times. Use snorkel, band & pull: 100 at 85% effort, 15 seconds rest 
•     Main Set #2. Repeat 6 times: Swim 50 continuously going: 25 at 85% effort, 25 at 95% effort, 20 seconds rest
•   Tuesday. Intense Bike. (30mins): 
•     Warm Up. 10 minutes gradually increasing effort from Zone 1 to high Zone 2 effort. During the warm up include four 15  seconds surges where you gradually build up to strong effort at Zone 4 power with high cadence over 105rpm 
•     Main Set. Repeat 9 times:  75 seconds fast Zone 5 power, 45 seconds easy spin 
•     Cool Down. 2 Minutes: Easy Spinning
•   Tuesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Wednesday. Intense Run. (35mins):
•     Warm Up. 10 minutes of easy jogging, Include 2x30 seconds skipping, Include 2x30 seconds backwards running as part of a dynamic warm up 
•     Main Set #1. Repeat 5 times: 30 seconds strides at Zone 5 effort, 30 seconds easy 
•     Main Set #2. 5 Minutes: Easy Zone 2 effort 
•     Main Set #3. Repeat 5 times: 1 minute strides at Zone 5 effort, 1 minute easy 
•     Cool Down. 5 Minutes: Easy run or walk to cool down 
•   Thursday. Steady Bike. (30mins): 
•     Warm Up. 10 minutes gradually increase to top of Zone 2 effort 
•     Main Set. Repeat twice: 1 minute low Zone 2 power with cadence of 90-100rpm, 1 minute High Zone 2 power with cadence of 80-90rpm, 1 minute Low Zone 3 power with cadence of 70-80rpm, 1 minute High Zone 3 power with cadence of 60-70rpm, 1 minute Low Zone 4 power with cadence of 50-60rpm, 5 minutes easy spin Zone 1 effort 
•   Friday. Steady Swim. (45-60mins): 
•     Warm Up. 200 at extremely easy effort, using fins and snorkel: Swim this 200 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. Repeat twice. Use fins: Swim 300 continuously going: 100 at 70% effort, 100 at 75% effort, 100 at 80% effort, 30 seconds rest 
•     Main Set #1. Repeat twice. Use snorkel, band & pull: Swim 200 continuously going: 150 at 80% effort, 50 at 85% effort, 20 seconds rest 
•     Main Set #2. Repeat 4 times. Use fins: 100 side kicking at 85% effort, 20 seconds rest 
•   Friday. Easy Run 1. (30mins): 
•     Easy run at low Zone 2 effort to build baseline fitness
•   Saturday. Main Bike. (30mins):
•     FTP Ramp Test. We recommend using the Zwift Ramp Test but you can do this on your own manually
•     Testing Protocol: 5 minutes easy spin     Warm Up. Start ramp test at a VERY easy effort. Ramp up by 20 watts (or 1 gear) every minute. Dig as deep as you possibly can and MAX OUT! 75% of your peak 1 minute average power is your FTP
•     If you don't have a power meter or indoor trainer that's ok! Use this test to double check your maximum heart rate. If your heart rate reaches a new high during this test, use that new number moving forward 
•   Saturday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training
•   Sunday. Main Run. (75-120mins):
•     Easy run of anywhere from 75 minutes - 2 hours 
•     If it's easy for you to access them, do this run on trails or hills for a muscular endurance benefit
• Week 5: Baseline Fitness Building. (6:45-11:00hrs):
•   Monday. Main Swim. (45-60mins): 
•     Warm Up. 300 at extremely easy effort, using fins and snorkel: Swim this 300 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. Repeat 5 times. Use a snorkel and fins: Swim 100 continuously going: 50 3-stroke switch drill at 75%, 50 swim at 85%, 10 seconds rest 
•     Main Set #1. Repeat twice. Use a tempo trainer set to 80%: Take only the amount of rest you need  to ditch the toy between intervals: 250 snorkel, band & pull, tech paddles, 200 snorkel, band, pull, 100 band, pull, 50 swim without any toys, 2 minutes rest 
•   Tuesday. Intense Bike. (30mins): 
•     Warm Up. 15 Minutes: Start at an easy effort, increasing effort every 5mins 
•     Main Set. Repeat 12 times: 15 seconds easy Zone 2 power, 15 seconds moderate Zone 3 power, 15 seconds strong Zone 4 power, 15 seconds max effort (no power target, just sprint!) 
•     Cool Down. 3 Minutes: Easy spin cool down 
•   Tuesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Wednesday. Intense Run. (30mins): 
•     Warm Up. 7 minutes of easy jogging 
•     Main Set. Repeat 4 times: 4 Minutes easy effort Zone 2 HR, 1 minute strong effort strides at Zone 4 pace 
•     Cool Down. 3 Minutes: Easy running to cool down
•   Thursday. Steady Bike. (30mins): 
•     Warm Up. 8 Minutes: Easy effort to warm up 
•     Main Set. 17 Minutes: 10 minutes moderate effort Zone 3 power, 2 minutes easy spin Zone 1 effort, 5 minutes fast effort Zone 5 power 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Friday. Steady Swim. (45-60mins):
•     Warm Up. 400 at extremely easy effort, using fins and snorkel: Swim this 400 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. 400 at 70% effort 
•     Main Set #1. Repeat 3 times. Use snorkel, band & pull. tempo trainer set at 85% effort: 200 at 85% effort, 20 seconds rest 
•     Main Set #2. Repeat 12 times. Use a snorkel: Swim 50 continuously at 80% effort going, 25 3-stroke switch drill, 25 swim, 15 seconds rest 
•   Friday. Easy Run 1. (30mins): 
•     Easy run at low Zone 2 effort to build baseline fitness
•   Saturday. Main Bike. (60-240mins):
•     Easy ride of anywhere from 1 - 4 Hours, your choice! 
•     Keep this ride low intensity at Zone 2 HR 
•     Make this ride whatever "comfortably long" means for you personally Challenge yourself a little, but don't feel completely tired afterwards
•   Saturday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training
•   Sunday. Main Run. (75-120mins):
•     Easy run of anywhere from 75 minutes - 2 hours 
•     If it's easy for you to access them, do this run on trails or hills for a muscular endurance benefit 
• Week 6: Peak Baseline Fitness Building. (6:45-10:00hrs): 
•   Monday. Main Swim. (45-60mins):
•     Warm Up. 200 at extremely easy effort: Use fins and snorkel, Swim this 200 continuously, alternating between 25 of your choice drill immediately into 25 swim
•     Prep Set. Repeat 4 times. Use fins: Swim 100 continuously going: 50 back kick, 50 swim, 10 seconds rest, Increase effort each repetition; starting at 70% up to 85% effort for the final repetition
• Main Set #1. Use snorkel, band & pull: Swim 500 continuously going: 125 at 70% effort, 125 at 75% effort, 125 at 80% effort, 125 at 85% effort, 60 seconds rest
•     Main Set #2. Repeat twice. Use snorkel, band & pull: 200 at 80% effort, 30 seconds rest
•     Main Set #3. Repeat 10 times: Swim 50 continuously going: 25 at race take out effort 90-95%, 25 at 75% effort, 10 seconds rest
•   Tuesday. Intense Bike. (30mins):  
•     Warm Up. 10 Minutes: Gradually increase to top of Zone 2 effort. During the warm up include four 15  seconds surges where you gradually build up to strong effort in Zone 4 power with high cadence over 105rpm
•     Main Set: 60 seconds max effort sprint (no power target, just sprint!), 30 seconds easy spin, 60 seconds max effort sprint, 30 seconds easy spin, 50 seconds max effort sprint, 30 seconds easy spin, 50 seconds max effort sprint, 30 seconds easy spin, 40 seconds max effort sprint, 30 seconds easy spin, 40 seconds max effort sprint, 30 seconds easy spin, 30 seconds max effort sprint, 30 seconds easy spin, 30 seconds max effort sprint, 30 seconds easy spin, 40 seconds max effort sprint, 30 seconds easy spin, 40 seconds max effort sprint, 30 seconds easy spin, 50 seconds max effort sprint, 30 seconds easy spin, 50 seconds max effort sprint, 30 seconds easy spin, 60 seconds max effort sprint, 30 seconds easy spin, 60 seconds max effort sprint, 30 seconds easy spin
•     Cool Down. 2 Minutes: Easy Spinning
•   Tuesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Wednesday. Intense Run. (30mins):
•     Warm Up. 8 minutes easy jogging to warm up
•     Main Set. 19 Minutes: 1 minute fast effort in Zone 5 pace, 1 minute easy, 2 minutes fast effort in Zone 5 pace, 1 minute easy, 3 minutes fast effort in Zone 5 pace, 1 minute easy, 4 minutes fast effort in Zone 5 pace, 1 minute easy, 5 minutes fast effort in Zone 5 pace
•     Cool Down. 3 Minutes: Easy running to cool down
•   Thursday. Steady Bike. (30mins): 
•     Warm Up. 5 Minutes: Easy effort at Zone 2 power
•     Main Set. Repeat twice: 2 minutes building to moderate effort Zone 3 power then hold at that power for 5 minutes, 3 minutes best effort fastest possible interval Zone 5 power
•     Cool Down 5 Minutes: Easy spinning
•   Friday. Steady Swim. (45-60mins):
•     Warm Up. 300 at extremely easy effort: Use fins and snorkel, Swim this 300 continuously, alternating between 25 of your choice drill immediately into 25 swim
•     Prep Set. Race warm up simulation: 30 strokes easy, 5 strokes fast, 30 strokes easy, 10 strokes fast, 30 strokes easy, 15 strokes fast, 30 strokes easy, 20 strokes fast, 30 strokes easy, 25 strokes fast, 30 strokes easy, 30 strokes fast, 30 strokes easy, 25 strokes fast, 30 strokes easy, 20 strokes fast, 30 strokes easy, 15 strokes fast, 30 strokes easy, 10 strokes fast, 30 strokes easy, 5 strokes fast
•     Main Set #1. Repeat twice. Use snorkel, band & pull: 400 at 80% effort, 10 seconds rest
•     Main Set #2. Repeat twice. Use a snorkel: 200 at 85% effort, 20 seconds rest
•     Main Set #3. Repeat 3 times: Swim 100 continuously going: 25 at 75% effort, 25 at 80% effort, 25 at 85% effort, 25 at 90% effort, 15 seconds rest
•   Friday. Easy Run 1. (30mins): 
•     Easy run at low Zone 2 effort to build baseline fitness
•   Saturday. Main Bike. (60-240mins):
•     Ride for a duration between 1 & 4 Hours, your choice! 
•     Keep this ride low intensity in Zone 2 
•     Challenge yourself a little, but don't feel completely tired afterwards 
•   Saturday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training
•   Sunday. Main Run. (75-120mins):
•     Easy run of anywhere from 75 minutes - 2 hours 
•     If it's easy for you to access them, do this run on trails or hills for a muscular endurance benefit
• Week 7: Begin 70.3 Training. (9:55-10:55hrs):
•   Monday. Technique Swim. (40-60mins):
•     Optional Muscle Activation. Repeat twice: 30 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 5 times, using a snorkel and fins: Swim these 100s continuously as: 25 right arm only, 25 swim, 25 left arm only, 25 swim, Focus on pointing your arm about 18" below the surface of the water and a quick  catch 
•     Main Set #1. Repeat 6 times: 10 seconds of vertical kicking, 100 at 80% effort, 20 seconds rest 
•     Main Set #2. Repeat 3 times, using snorkel, band and pull: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•     Main Set #3. Repeat 4 times: Continuous 50 going: 25 at 70%, 25 at 95%, 20 seconds rest, Another continuous 50 doing the reverse: 25 at 95%, 25 at 70%, 20 seconds rest
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 5 times: 5 minutes at strong Zone 4 effort Zone 4 power, 3 minutes easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 40 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 5 times: 100 at 75% effort with sighting once every 25, Perform a deck-up and do 10 seconds of jogging across the pool deck or on the spot, Dive or jump back in immediately and begin the next repetition 
•     Main Set #1. Repeat 3 times, using snorkel, band and pull: 200 at 80% effort, 15 seconds rest 
•     Main Set #2. Repeat 4 times: Swim 200 continuously as: 25 at 70%, 25 at 80%, 25 at 75%, 25 at 85%, 25 at 80%, 25 at 90%, 25 at 85%, 25 at 95%, 45 seconds rest 
•     Main Set #3. Repeat 8 times: 50 at 95% race take out effort, sighting three times every 25, Perform a deck up, 10 seconds rest, Dive or jump back in and swim 50 at 80% effort, 30 seconds rest 
•   Wednesday. Intense Run. (60mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up at Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. Repeat 9 times: 2.5 minutes at fast effort in Zone 5, 2 minutes easy jog rest between 
•     Cool Down. 5 Minutes: Easy cool down jog Zone 2 pacing
•   Thursday. Steady Bike. (85mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 4 times: 4.5 minutes Zone 3 with 60-70rpm cadence Zone 3 power, 4.5 minutes Zone 3 with high cadence over 100rpm, 4.5 minutes low Zone 4 with 60-70rpm cadence between Zone 3 and 4 power, 4.5 minutes easy spinning 
•     Cool Down. 2 Minutes: Easy spinning Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training 
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 40 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 7 times: 100 at 75% effort with sighting once every 25, Perform a deck-up and do 10 seconds of jogging across pool deck or on the spot, Dive or jump back in to start the next repetition 
•     Main Set #1. Perform this 450 continuously, using fins: 100 butterfly kick on your back at 70% effort, 100 swim at 70% effort, 75 butterfly kicking on back at 75% effort, 75 swim at 75% effort, 50 butterfly kicking on back at 80% effort, 50 swim at 80% effort, 25 butterfly kicking on back at 85% effort, 25 swim at 85% effort 
•     Main Set #2. Repeat twice, using snorkel, band and pull: 250 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•     Main Set #3. Repeat 4 times: 100 at 90% effort, 30 seconds rest, Use a Tempo Trainer set at 90% effort 
•   Saturday. Main Bike. ((130mins): 
•     Ride easy in Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Repeat 3 times: 10 minutes at 5% above target race power at target race power, 5 minutes easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals 
•   Saturday. Main Brick Run. (30mins): 
•     Perform this run immediately after a bike at or slightly above target race pace  
•   Sunday. Main Run. (75mins): 
•     Run easy at Zone 2 heart rate for the entire run, except for the main set 
•     Main Set: 20 minutes running at target race pace 
•     Perform this run on hills or trails if possible
• Week 8: Recovery & Run Testing Week. (7:15-8:15hrs):
•   Monday. Technique Swim. (30-50mins):
•     Warm Up. Use fins and snorkel: Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 10 times, using a snorkel and fins: Perform these 50s continuously as: 25 side kick at 75% effort, 25 swim at 75% effort 
•     Main Set #1. Repeat 3 times: 20 seconds of fast vertical kicking, 100 at 80% effort, 20 seconds rest 
•     Main Set #2. Repeat twice, using snorkel, band and pull: 200 at 85% effort, 10 seconds rest, Use a Tempo Trainer. 
•     Main Set #3. Repeat 3 times: Swim these 50s continuously as: 25 at 75% effort, 25 at 95% effort, 20 seconds rest, 25 at 95% effort, 25 at 75% effort, 20 seconds rest
•   Tuesday. Intense Bike. (60mins): 
•     Warm Up. 15 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate, Include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 10 times: 20 seconds fast effort Zone 5 power, 40 seconds easy spin 
•     Rest Set. 5 Minutes: Easy spinning to recover 
•     Main Set. Repeat 10 times: 30 seconds strong effort Zone 4 power, 30 seconds easy spin 
•     Rest Set. 5 Minutes: Easy spinning to recover 
•     Main Set. Repeat 10 times: 20 seconds fast effort Zone 5 power, 40 seconds easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Use fins and snorkel: Swim 350 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 3 times: 100 at 70% effort, sighting twice every 25, Perform a deck-up and do 10 seconds of jogging across the pool deck or on the spot, Immediately dive or jump back in and begin the next repetition 
•     Main Set #1. Repeat 4 times, using snorkel, band and pull: 200 at 75% effort, 15 seconds rest 
•     Main Set #2. Repeat twice: Swim 200 continuously as: 25 at 70%, 25 at 80%, 25 at 75%, 25 at 85%, 25 at 80%, 25 at 90%, 25 at 85%, 25 at 95% 
•     Main Set #3. Repeat 8 times: 50 at 95% race take out effort, sighting three times every 25, Perform a deck up & take 10 seconds rest, Dive or jump back in and swim 50 at 80% effort, 30 seconds rest
•   Wednesday. Intense Run. (45mins): 
•     Progression Run. 45 Minutes: 15 minutes at easy Zone 2 warm up pace Zone 2 pacing, 15 minutes running at your target race pace at target race pace, 15 minutes running at tempo pace top of Zone 3 pacing 
•   Thursday. Steady Bike. (50mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 3 times: 10 minutes Top of Zone 3 top of Zone 3 power, with low cadence 60-70rpm, 2 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Use fins and snorkel: Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim this 500 continuously, using snorkel, band and pull: 125 at 70% effort, 125 at 75% effort, 125 at 80% effort, 125 at 85% effort 
•     Main Set #1. Swim this 500 continuously, using fins: 100 back kick at 70% effort, 100 swim at 70% effort, 75 back kick at 75% effort, 75 swim at 75% effort, 50 back kick at 80% effort, 50 swim at 80% effort, 25 back kick at 85% effort, 25 swim at 85% effort 
•     Main Set #2. Use a Tempo Trainer set at 85%: Swim 250 continuously as: 10 seconds of vertical kicking, 125 at 85% effort, 10 seconds of vertical kicking, 125 at 85% effort 
•     Main Set #3. Repeat 6 times, using a snorkel: Swim 50 continuously as: 25 of snorkel-only kick at 85%, 25 swimming at 90%, 15 seconds rest 
•   Saturday. Main Bike. (80mins): 
•     Ride easy, remaining in Zones 1 or 2 HR
•   Saturday. Main Brick Run. (20mins): 
•     Perform this run immediately after a bike, running the first 5 minutes at target race pace, then run easy at Zone 2 effort for the remainder of the run
•   Sunday. Main Run. (50mins):
•     Warm Up: 10 Minutes: Easy jogging warm up Zone 2 effort 
•     Prep Set. 5 Minutes: 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Running time trial. 3 kilometers (1.86 miles): Run this distance as fast as possible 
•     Cool Down. 10 minutes: Run the remainder of the run in Zone 2
• Week 9: Build Triathlon Specific Fitness. (11:10-12:10hrs): 
•   Monday. Technique Swim. (40-60mins):
•     Optional Muscle Activation. Repeat twice: 60 reps of stretch cordz 
•     Warm Up. 300 at extremely easy effort: Use fins and snorkel, Swim this 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 4 times, using snorkel and fins: Swim these 100s continuously as: 25 left arm only at 75% effort, 25 swim at 75% effort, 25 right arm only at 75% effort, 25 swim at 75% effort, Focus on pointing your arm about 18" below the surface of the water and a quick  catch 
•     Main Set #1. Repeat 4 times, using snorkel, band and pull: 250 at 85% effort, 30 seconds rest, Use Tempo Trainer set at 85% (2 strokes per minute above your previous 85% number.) 
•     Main Set #2. Repeat 3 times: 200 at 80% effort, 20 seconds rest, Perform a kayak push-off at each turn 
•     Main Set #3. Repeat twice, using snorkel, band, pull: 100 at 80% effort, 30 seconds rest, If using the Eney Buoy fill 1 chamber, if not use band only 
•   Tuesday. Intense Bike. (60mins): 
•     Warm Up. 15 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate, Include 3x30 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Perform once: 5 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 4 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 3 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 2 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 1 minute at fast effort low Zone 5 power, 1 minute easy spinning, 1 minute at fast effort low Zone 5 power, 1 minute easy spinning, 2 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 3 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 4 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 5 minutes at fast effort low Zone 5 power, 1 minute easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Wednesday. Intense Run. (60mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. Repeat 8 times: 4 minutes at Zone 4 pace, 1 minute easy jog between 
•     Cool Down. 5 Minutes: Easy jogging to cool down Zone 2 effort 
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 60 reps of stretch cordz 
•     No Warm Up: After StretchCordz, do some arm circles, body twists, squats, and jumps to bring your heart rate up. 
•     Prep Set. 2 Minutes: Take this time to get mentally prepared as you would before a race start 
•     Race Simulation. 1250: 100-200 starting explosively from a jump or dive, swimming at 90-95% race take out effort & sighting twice every 25, 1150-1050 at 70-75% effort, sighting twice every 25, Perform a deck-up with 10 seconds of light jogging, 2 minutes rest 
•     Recovery set. Repeat 6 times, using fins: Swim these 50s continuously as: 25 back kick at easy 70-75% effort, 25 swim at easy 70-75% effort 
•     Main Set #1. Repeat 4 times, using snorkel, band and pull: 100 at 80% effort, 10 seconds rest 
•     Main Set #2. Repeat 4 times: 25 at race take out effort, sighting twice every 25, 20 seconds rest 
•   Thursday. Steady Bike. (90mins): 
•     Ride steady in zones 1 and 2 HR besides the following interval done anytime during the ride 
•     Main Set. 20 Minutes: Ride with heart rate right at the top of Zone 2 heart rate, Keep a low cadence of 70-80rpm, Ride in the aerobars for this interval 
•     Cool Down. 5 Minutes: Easy spinning at Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 50 reps of stretch cordz 
•     Warm Up. 300 at extremely easy effort: Use fins and snorkel, Swim this 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice with 60 seconds rest between: Swim this broken 300 continuously repeating the following pattern three times: 25 at 90-95% effort sighting three times every 25, 75 easy 75% effort, sighting twice every 25, Perform a deck-up and 10 seconds of running or jogging in place 
•     Main Set #1. Repeat twice, using snorkel, band and pull: 600 at 80% effort, 30 seconds rest 
•     Main Set #2. Repeat 3 times: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% (2 strokes per minute higher than previous 85% setting) 
•   Saturday. Main Bike. (170mins): 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Perform once: 10 minutes at 5% above target race power at target race power, 5 minutes easy spinning, 20 minutes at 5% above target race power at target race power, 5 minutes easy spinning, 10 minutes at 5% above target race power at target race power, 5 minutes easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort 
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals
•   Saturday. Main Brick Run. (50 mins): 
•     Run immediately after a bike, Keep the pace easy Zone 2 heart rate 
•   Sunday. Main Run. (80mins): 
•     Run easy at Zone 2 heart rate except for the main set
•     Main Set. Towards the end of this run repeat this set 3 times: 5 minutes above target race pace, 3 minutes easy jogging 
•     Try to run on a surface that's as similar to the surface you'll run on in your race as possible (ie. if your race is on roads, run on roads)
• Week 10: Recovery & FTP Testing Week. (5:55-6:55hrs):
•   Monday. Technique Swim. (30-50mins):
•     Warm Up. Using fins and snorkel, swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 4 times, using a snorkel and fins: Swim 100 continuously as: 25 left arm only, 25 swim at 75% effort, 25 right arm only, 25 swim at 75% effort, Focus on pointing your arm about 18" below the surface of the water and a quick  catch 
•     Main Set #1. Repeat twice, using snorkel, band and pull: 250 at 85% effort, 30 seconds, Use a Tempo Trainer set at 85% 
•     Main Set #2. Repeat twice: 200 at 80% effort, 20 seconds rest, Perform a kayak push-off the wall at each turn 
•     Main Set #3. Repeat twice, using snorkel, band, pull: 100 at 80% effort, 20 seconds rest, If using the Eney Buoy fill 1 chamber, if not use band only 
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate, Include 4x20 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat twice: 2 minutes fast effort low Zone 5 low Zone 5 power, 1 minute easy spin, 3 minutes fast effort low Zone 5 low Zone 5 power, 1 minute easy spin, 4 minutes fast effort low Zone 5 low Zone 5 power, 1 minute easy spin, 5 minutes fast effort low Zone 5 low Zone 5 power, 5 minutes easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Using fins and snorkel, swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 300 continuously, using fins: 100 of butterfly kick on your back at 75% effort, 100 swim at 75% effort, 100 of butterfly kick on your back at 75% effort 
•     Main Set #1. Repeat twice with 60 seconds rest between: Swim this broken 500 continuously repeating the following pattern five times: 50 at 85% effort, sighting three times every 25, 50 at 75% effort, sighting twice every 25, Perform a deck-up and 10 seconds of jogging or running on spot then, Jump or dive in to start the next repetition 
•     Main Set #2. Repeat 4 times, using snorkel, band and pull: 100 at 80% effort, 15 seconds rest 
•     Main Set #3. Repeat 3 times: 25 at 80%, 10 seconds rest, 25 at 85%, 10 seconds rest, 25 at 90%, 10 seconds rest
•   Wednesday. Intense Run. (40mins): 
•     Warm Up. 20 Minutes: Run at an easy Zone 2 pace 
•     Main Set. Repeat 6 times: 30 seconds fast effort in Zone 5 pacing, 2 minutes easy jog between 
•     Cool Down. 5 Minutes: Easy jogging to cool down Zone 2 effort
•   Thursday. Steady Bike. (50mins): 
•     Warm Up. 15 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat twice: 2 minutes Zone 5 effort, with 70-80rpm cadence, 3 minutes Zone 4 effort, with 60-70rpm cadence, 5 minutes at target race power at target race power with 50-60rpm cadence, 5 minutes easy spinning between repeats 
•     Cool Down. 10 Minutes: Easy spinning at Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Using fins and snorkel, Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set: Swim this broken 700 continuously repeating the following pattern seven times: 25 at 90% effort from a dive or jump start, sighting three times every 25, 75 at 75%, sighting once every 25, Perform a deck-up with 10 seconds of running on deck or on the spot then dive back in for the next repetition 
•     Main Set #1. Use snorkel - band - pull: 600 swimming steady at 80% effort 
•     Main Set #2. Repeat twice: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•   Saturday. Main Bike. FTP Ramp Test. 
•     We recommend using the Zwift Ramp Test but you can do this on your own manually
•     Testing Protocol: 5 minutes easy spin warm up, Start ramp test at a VERY easy effort, Ramp up by 20 watts (or 1 gear) every minute, Dig as deep as you possibly can and MAX OUT! 75% of your peak 1 minute average power is your FTP
•     If you don't have a power meter or indoor trainer that's ok! Use this test to double check your maximum heart rate. If your heart rate reaches a new high during this test, use that number in your training
•   Saturday. Main Brick Run. (30mins): 
•     Perform this run immediately after a bike, running the first 5 minutes at fast Zone 5 pace, Run the remainder at target race pace 
•   Sunday. Main Run. (50mins): 
•     Run Easy run at Zone 2 heart rate 
• Week 11: Recovery Week. (8:15-9:15hrs):
•   Monday. Technique Swim. (30-50mins):
•     Warm Up. Using fins and snorkel, Swim 250 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 4 times, using fins: Swim 50 continuously as: 25  side kick (alternate sides each rep), 25 swim at 75% effort, 10 seconds rest 
•     Main Set #1. Repeat 4 times, using snorkel, band and pull: 100 at 80% effort, 15 seconds rest, Focus on a quick catch at the front of the stroke reducing all gliding 
•     Main Set #2. Repeat 7 times: Swim 50 continuously as: 15 seconds of vertical kicking, 25 at 80%, 25 at 90% effort, 15 seconds rest 
•     Main Set #3. Repeat 12 times, using snorkel, band, pull: 25 at 85% effort, 10 seconds rest, If using the Eney Buoy fill 1 chamber, if not use band only 
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 15 Minutes: Build from easy to Zone 2 heart rate, During this warm up include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set #1. Repeat 10 times: 20 seconds fast effort Zone 5 power, 40 seconds easy spin 
•     Recovery Interval. 3 Minutes: Easy spinning 
•     Main Set #2. Repeat once: 4 minutes at top of Zone 3 top of Zone 3 power with 50rpm, 3 minutes at top of Zone 3 top of Zone 3 power with 60rpm, 2 minutes at top of Zone 3 top of Zone 3 power with 70rpm, 1 minute at top of Zone 3 top of Zone 3 power with 80rpm 
•     Recovery Interval. 3 Minutes: Easy spinning 
•     Main Set #3. Repeat 10 times: 20 seconds fast effort Zone 5 power, 40 seconds easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 6 times: 100 at 70% effort, Perform a deck-up & wait 10 seconds, Jump or dive back in and begin the next repetition 
•     Main Set #1. Repeat twice, using snorkel, band and pull: 400 at 85% effort, 20 seconds rest 
•     Main Set #2. Repeat 4 times: 100 at 80%, 15 seconds rest 
•     Main Set #3. Repeat 12 times: 25 at 90% effort, 5 seconds rest
•   Wednesday. Intense Run. (45mins): 
•     Warm Up. 15 Minutes: Run at an easy Zone 2 pace 
•     Main Set. Repeat 10 times: 30 seconds fast effort in Zone 5 pacing, 2 minutes easy jog between 
•     Cool Down. 5 Minutes: Easy jogging to cool down Zone 2 effort
•   Thursday. Steady Bike. (55mins): 
•     Warm Up. 15 Minutes: Building from easy effort to Zone 2 heart rate 
•     Main Set. Repeat 4 times: 5 minutes top of Zone 3 power with low cadence 60-70rpm top of Zone 3 power, 1 minute Zone 4 power with high cadence +100rpm, 3 minutes easy spin 
•     Cool Down. 4 Minutes: Easy spinning at Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training  
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Using fins and snorkel, Swim 250 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice: Swim 200 continuously as: 100 at 70% effort, Perform a deck-up, wait 10 seconds then jump or dive back in and continue this set, 100 at 70% effort, Perform a deck-up, wait 60 seconds then jump back in the pool and repeat 
•     Main Set #1. Repeat twice, using snorkel, band and pull: 200 at 80% effort, 15 seconds rest 
•     Main Set #2. Repeat 3 times: Swim 100 continuously as: 10 seconds of FAST vertical kicking, 25 at 90%, 75 at 75%, 10 seconds rest 
•     Main Set #3. Repeat 3 times: 50 at 85% effort, 10 seconds rest, Sight one time every 25
•   Saturday. Main Bike. (120mins): 
•     Ride steady at Zones 1 or 2 HR 
•   Saturday. Main Brick Run. (30mins): 
•     Perform this run immediately after a bike, running the first 5 minutes above target race pace, Settle into target race pace at target race pace for the remainder of the run 
•   Sunday. Main Run. (60mins): 
•     Run steady, all in Zone 2 heart rate 
•     Perform this run on hills or trails if possible 
• Week 12: Adapt to New Training Load. (12:45-13:45hrs):
•   Monday. Technique Swim. (40-60mins):
•     Optional Muscle Activation. Repeat twice: 90 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice, using fins & snorkel: 100 MOTTIVator drill at 75% effort, 10 seconds rest, 100 swim at 75% effort, 10 seconds rest 
•     Main Set #1. Repeat 3 times: 200 at 85% effort, 15 seconds rest, Use Tempo Trainer 
•     Main Set #2. Repeat 16 times, using snorkel, band and pull: 50 at 80% effort, 15 seconds rest, If using the Eney Buoy fill only one chamber, if not use band only 
•     Main Set #3. Repeat 16 times: 25 at 95% starting from a kayak push-off 
•   Tuesday. Intense Bike. (60mins): 
•     Warm Up. 15 Minutes: Build from easy to Zone 2 heart rate, Include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 5 times: 2 minutes at high Zone 3 top of Zone 3 power, 2 minutes bottom of Zone 4 power, 2 minutes at middle of Zone 4 power, 2 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 90 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 4 times: 50 butterfly kick on back, 10 seconds rest, 50 swimming at 75% effort, 10 seconds rest 
•     Main Set #1. Repeat twice with 2 minutes rest between: Swim this broken 700 continuously repeating the following pattern seven times: 50 at 90% effort, sighting twice every 25, 50 at 75% effort, sighting twice every 25, Perform a deck-up with 10 seconds of running on deck or on the spot, then dive or jump back in to continue the set 
•     Main Set #2. Use snorkel - band - pull: 800 at 80% effort 
•     Main Set #3. Repeat 24 times: 25 at 95% effort, 30 seconds rest 
•   Wednesday. Intense Run. (60mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. 40 Minutes: 15 minutes at target race pace, 15 minutes a little above target race pace, 10 Minutes: Run steady at tempo pace top of Zone 3 pacing 
•     Cool Down. 5 Minutes: Easy jogging cool down Zone 2 pacing 
•   Thursday. Steady Bike. (90mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set #1. Repeat 8 times: 1 minute at slightly above target race power at target race power, 1 minute easy spinning 
•     Recovery Interval. 5 Minutes: Easy spinning 
•     Main Set #2. Repeat 9 times: Ride in aero position for this entire interval: 4 minutes at slightly above target race power at target race power with low cadence 60-70rpm, 2 minutes in Zone 2 with comfortable cadence 
•     Cool Down. 3 Minutes: Easy spinning Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 90 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice, using fins & snorkel: Swim 100 continuously as: 50 MOTTIVator drill, 50 swimming at 75% effort, 10 seconds rest 
•     Main Set #1. Repeat twice, using snorkel, band and pull: 400 at 85% effort, 60 seconds rest 
•     Main Set #2. Repeat 3 times with 60 seconds rest between: Swim this broken 300 continuously repeating the following pattern three times: 100 at 70% sighting once every 25, Perform a deck-up and immediately jump or dive back in to continue the set 
•     Main Set #3. Repeat 8 times: 25 at fast effort for 10 strokes, then swim 75% to the wall, 20 seconds rest, 25 swim at 75% off the wall, swim at fast effort for the final 10 strokes, 20 seconds rest 
•   Saturday. Main Bike. (240mins): 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Repeat 6 times: 10 minutes at target race power at target race power, 10 minutes easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals
•   Saturday. Main Brick Run. (45mins): 
•     Perform this run immediately after a bike, 15 minutes at easy Zone 2 pacing, 15 minutes slightly below target race pace, 15 minutes at target race pace 
•   Sunday. Main Run. (110mins): 
•     Run easy at Zone 2 heart rate except for the main set
•     Main Set. Towards the end of this run repeat this set 3 times: 10 minutes above target race pace, 5 minutes easy jogging 
•     Try to run on a surface that's as similar to the surface you'll run on in your race as possible (ie. if your race is on roads, run on roads)
• Week 13: Recovery Week. (10:15-11:15hrs): 
•   Monday. Technique Swim. (30-50mins):
•     Warm Up. Using fins and snorkel, Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Use fins & snorkel: 100 MOTTIVator drill at 75% effort, 10 seconds rest, 100 swim at 75% effort, 10 seconds rest, 100 MOTTIVator drill at 75% effort, 10 seconds rest 
•     Main Set #1. Repeat twice: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer 
•     Main Set #2. Repeat 10 times, using snorkel, band and pull: 50 at 80% effort, 15 seconds rest, If using the Eney Buoy fill 1 chamber, if not use band only 
•     Main Set #3. Repeat 10 times: 25 at 95% effort starting from a kayak push-off, 20 seconds rest 
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 15 Minutes: Build from easy to Zone 2 heart rate, Include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 5 times: 5 minutes in mid to high Zone 4 power, 3 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice, using fins: 50 butterfly kick on your back at 75% effort, 5 seconds rest, 50 swim at 75% effort, 5 seconds rest 
•     Main Set #1. Repeat twice with 2 minutes rest between: Swim this broken 700 Continuously repeating the following pattern seven times: Dive or jump in and swim 50 at 90% effort sighting three times every 25, 50 at 75% sighting once every 25, Perform a deck-up with 10 seconds of running on deck or on the spot 
•     Main Set #2. Repeat 4 times, using snorkel, band and pull: 100 at 80% effort, 15 seconds rest 
•     Main Set #3. Repeat 8 times: 25 at 95% effort, 20 seconds rest 
•   Wednesday. Intense Run. (45 mins): 
•     Run easy at Zone 2 heart rate 
•   Thursday. Steady Bike. (60mins): 
•     Warm Up. 10 Minutes: Build from easy spinning to Zone 2 heart rate 
•     Main Set. Repeat 3 times: 12 minutes just above target race power at target race power in aerobars with low cadence 60-70rpm, 3 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Using fins and snorkel, Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice, using fins & snorkel: Swim 100 continuously as: 50 MOTTIVator drill, 50 swimming at 75% effort, 10 seconds rest 
•     Main Set #1. Use snorkel - band - pull: 400 at 85% effort 
•     Main Set #2. Repeat twice: Swim 300 continuously as: 100 at 70% sighting once every 25, Perform a deck-up and 10 seconds jog or run on spot then dive or jump back in to continue the set, 100 at 80% sighting twice every 25, Perform a deck up and 10 seconds jog or run on spot then dive or jump back in to continue the set, 100 at 90% sighting three times every 25, Perform a deck up and 10 seconds jog or run on spot, 60 seconds rest 
•     Main Set #3. Repeat 6 times: 25 taking the first 10 strokes at FAST 90% effort, then swim easy to the wall, 30 seconds rest, 25 swim easy off the wall, then at FAST 90% effort for the final 10 strokes into the wall, 30 seconds rest 
•   Saturday. Main Bike. (150mins): 
•     Ride steady, gradually increasing from easy effort and finishing with HR towards the top of Zone 2 heart rate 
• Easy Ride. (75mins): 
•     Ride in Zone 1 for total recovery 
•   Saturday. Main Brick Run. (25mins): 
•     Perform this run immediately after a bike, Run at your target race pace at target race pace 
•   Sunday. Main Run. (75mins):
      Run easy at Zone 2 heart rate 
•     Perform this run on hills or trails if possible
• Week 14: Peak Fitness Building Week. (12:30-13:30hrs):
•   Monday. Technique Swim. (40-60mins):
•     Optional Muscle Activation. Repeat twice: 100 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 750 continuously, using fins: 25 kick on your back at 75% effort, 25 swim at 75% effort, 50 kicking on your back at 75% effort, 50 swim at 75% effort, 75 kicking on your back at 75% effort, 75 swim at 75% effort, 100 kicking on your back at 75% effort, 100 swim at 75% effort, 125 kicking on your back at 75% effort, 125 swim at 75% effort 
•     Main Set #1. Repeat 4 times, using snorkel, band and pull: 200 at 80% effort, 15 seconds rest, Use a Tempo Trainer 
•     Main Set #2. Repeat 4 times, using snorkel, band, pull: Swim 100 continuously as: 50 at 75% effort, 50 at 85% effort, 10 seconds rest 
•     Main Set #3. Repeat 6 times: Swim these 50s continuously as: 25 at 80% effort, 25 building from 80-90% effort, 15 seconds rest, Push off all walls with a kayak push off and hold for as long as possible 
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build from easy to Zone 2 heart rate, During this warmup include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 7 times: 2.5 minutes at high Zone 4 power, 15 seconds building to Zone 5 effort low Zone 5 power, 15 seconds of absolute MAX effort, 2 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 100 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 700 continuously, using fins & snorkel: 100 at 70% effort, 100 at 75% effort, 100 at 80% effort, 400 at 85% effort 
•     Main Set #1. Repeat 10 times, using snorkel, band and pull: 100 at 85% effort, 10 seconds rest 
•     Main Set #2. Repeat 4 times: Swim 200 continuously as: 25 at 70%, 25 at 80%, 25 at 75%, 25 at 85%, 25 at 80%, 25 at 90%, 25 at 85%, 25 at 95%, 45 seconds rest 
•     Main Set #3. Repeat 12 times: Swim these 50s continuously as: 10 seconds of vertical kicking, 25 at 90% effort, 25 swimming at 70% effort, 15 seconds rest 
•   Wednesday. Intense Run. (80mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. 60 Minutes: Run steady at tempo pace top of Zone 3 pacing 
•     Cool Down. 5 Minutes: Run at an easy effort to cool down
•   Thursday. Steady Bike. (85mins): 
•     Warm Up. 10 Minutes: Build from easy spinning to Zone 2 heart rate 
•     Main Set. Repeat 7 times: 8 minutes top of Zone 3 with low 50-60 cadence top of Zone 3 power, 2 minutes easy spin Zone 1 effort 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 100 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 400 continuously, using fins: 25 MOTTIVator drill at 70%, 25 swim at 70%, 50 MOTTIVator Drill at 75%, 50 swim at 75%, 75 MOTTIVator Drill at 80%, 75 swim at 80%, 100 MOTTIVator Drill at 85%, 100 swim at 85% 
•     Main Set #1. Repeat twice with 2 minutes rest between: Perform this broken 500 continuously repeating the following pattern five times: 100 at 85% effort, Perform a deck-up and 10 seconds of jogging or running on spot, Jump or dive back in & continue the set 
•     Main Set #2. Repeat twice, using snorkel, band and pull: 400 at 75% effort, 20 seconds rest 
•     Main Set #3. Repeat twice: 50 at 80% effort, 5 seconds rest, 50 at 90% effort, 15 seconds rest
•   Saturday. Main Bike. (210mins): 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. 1.5 Hours: Ride steady at 5% above target race power at target race power 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort 
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals
•   Saturday. Main Brick Run. (45mins): 
•     Perform this run immediately after a bike, 25 minutes at slightly faster than target race pace at target race pace, 20 minutes at Zone 2 pacing 
•   Sunday. Main Run. (120mins): 
•     1:10 hours in Zone 2 heart rate, 50 minutes at slightly above target race pace  
•     Try to run on a surface that's as similar to the surface you'll run on in your race as possible (ie. if your race is on roads, run on roads)
• Week 15: Recovery Week. (8:30-9:30hrs):
•   Monday. Technique Swim. (30-50mins):
•     Warm Up. Using fins and snorkel, Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 10 times, using fins and snorkel: Swim 50 continuously as: 25 fist drill at 75% effort, 25 swim at 75% effort 
•     Main Set #1. Repeat 3 times, using snorkel, band and pull: 100 at 80% effort, 10 seconds rest, Use a Tempo Trainer 
•     Main Set #2. Repeat 4 times, using a snorkel: Swim these 50s continuously as: 25 kick at 85% effort, 25 swim at 85% effort, 10 seconds rest 
•     Main Set #3. Repeat 16 times: 25 at 95% effort starting from a kayak push-off, 20 seconds rest 
•   Tuesday. Intense Bike. (50mins): 
•     Warm Up. 15 Minutes: Build from easy to Zone 2 heart rate, During this 15 minute warm up include 5x10 second surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 3 times: 3 minutes fast Zone 5 power, 1 minute easy spinning 
•     Recovery Interval. 5 Minutes: Easy spinning 
•     Main Set. Repeat 3 times: 3 minutes fast Zone 5 power, 1 minute easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Use fins: 50 butterfly kick on your back at 70%, 50 swim at 70%, 50 butterfly kick on your back at 75%, 50 swim at 75%, 50 butterfly kick on your back at 80%, 50 swim at 80%, 50 butterfly kick on your back at 85%, 50 swim at 85%, 50 butterfly kick on your back at 85%, 50 swim at 85% 
•     Buoy Surge Simulation. Repeat 4 times: 250 at 80% effort, At the start of every 50 perform 10 strokes at 90% then settle back into 80%, 10 seconds rest 
•     Main Set #1. Repeat 6 times, using snorkel, band and pull: 100 at 85% effort, 10 seconds rest, Use a Tempo Trainer 
•     Main Set #2. Repeat 6 times: Swim 50 continuously as: 25 at 90% sighting three times every 25, 25 at 80% sighting twice every 25, 20 seconds rest
•   Wednesday. Intense Run. (50mins): 
•     Run easy at Zone 2 effort 
•   Thursday. Steady Bike. (60mins): 
•     Warm Up. 15 Minutes: Build from easy to Zone 2 heart rate 
•     Main Set. Repeat 5 times: 4 minutes at Top of Zone 3 with 60-70rpm cadence top of Zone 3 power, 2 minutes at Top of Zone 3 with 50-60rpm cadence top of Zone 3 power, 1 minute easy spinning 
•     Cool Down. 10 Minutes: Easy spinning at Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training 
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Using fins and snorkel, Swim 150 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 7 times: 100 at 70% effort, sighting twice every 25, Perform a deck-up and 10 seconds of jogging or running on spot, Jump or dive back into the pool to start the next repetition 
•     Main Set #1. Use snorkel - band - pull: 500 at 75% effort 
•     Main Set #2. Repeat twice, using snorkel, band, pull: 250 at 85% effort, 20 seconds rest, Use a Tempo Trainer 
•     Main Set #3. Repeat twice: 100 at 90% effort, 30 seconds rest 
•   Saturday. Main Bike. (120mins): 
•     Remain at Zones 1 or 2 HR for the entire ride except for the main set 
•     Main Set. Repeat 10 times: 30 seconds at Zone 5 low Zone 5 power, 30 seconds easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals 
•   Saturday. Main Brick Run. (25mins): 
•     Perform this run as soon after bike as possible, 5 minutes just above target race pace, 20 minutes at Zone 2 pacing 
•   Sunday. Main Run. (75mins): 
•     Run easy at Zone 2 heart rate 
•     Perform this run on hills or trails if possible
• Week 16: Begin Peak 70.3 Training Months. (9:35-10:35hrs):
•   Monday. Technique Swim. (40-60mins):
•     Optional Muscle Activation. Repeat twice: 30 reps of stretch cordz 
•     Warm Up. 300 at extremely easy effort: Use fins and snorkel, Swim this 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 5 times, using a snorkel and fins: Swim these 100s continuously as: 25 right arm only, 25 swim, 25 left arm only, 25 swim, Focus on pointing your arm about 18" below the surface of the water and a quick catch 
•     Main Set #1. Repeat 6 times: 10 seconds of vertical kicking, 100 at 80% effort, 20 seconds rest 
•     Main Set #2. Repeat 3 times, using snorkel, band and pull: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•     Main Set #3. Repeat 4 times: Continuous 50 going: 25 at 70%, 25 at 95%, 20 seconds rest, Another continuous 50 doing the reverse: 25 at 95%, 25 at 70%, 20 seconds rest 
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 5 times: 4.5 minutes at strong Zone 4 effort Zone 4 power, 3.5 minutes easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 40 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 5 times: 100 at 75% effort with sighting once every 25, Perform a deck-up and do 10 seconds of jogging across the pool deck or on the spot, Dive or jump back in immediately and begin the next repetition 
•     Main Set #1. Repeat 3 times, using snorkel, band and pull: 200 at 80% effort, 15 seconds rest 
•     Main Set #2. Repeat 4 times: Swim 200 continuously as: 25 at 70%, 25 at 80%, 25 at 75%, 25 at 85%, 25 at 80%, 25 at 90%, 25 at 85%, 25 at 95%, 45 seconds rest 
•     Main Set #3. Repeat 8 times: 50 at 95% race take out effort, sighting three times every 25, Perform a deck up, 10 seconds rest, Dive or jump back in and swim 50 at 80% effort, 30 seconds rest
•   Wednesday. Intense Run. (55mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up at Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. Repeat 9 times: 2 minutes at fast effort in Zone 5 pacing, 2 minutes easy jog rest between 
•     Cool Down. 5 Minutes: Easy cool down jog Zone 2 pacing
•   Thursday. Steady Bike. (85mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 6 times: 3 minutes at Zone 3 power with 60-70rpm cadence, 3 minutes Zone 3 power with high cadence over 100rpm, 3 minutes low Zone 4 power with 60-70rpm cadence, 3 minutes easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 30 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 7 times: 100 at 75% effort with sighting once every 25, Perform a deck-up and do 10 seconds of jogging across pool deck or on the spot, Dive or jump back in to start the next repetition 
•     Main Set #1. Perform this 450 continuously, using fins: 100 butterfly kick on your back at 70% effort, 100 swim at 70% effort, 75 butterfly kicking on back at 75% effort, 75 swim at 75% effort, 50 butterfly kicking on back at 80% effort, 50 swim at 80% effort, 25 butterfly kicking on back at 85% effort, 25 swim at 85% effort 
•     Main Set #2. Repeat twice, using snorkel, band and pull: 250 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•     Main Set #3. Repeat 4 times: 100 at 90% effort, 30 seconds rest, Use a Tempo Trainer set at 90% effort
•   Saturday. Main Bike. (120mins): 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Repeat 5 times: 5 minutes at 5% above target race power at target race power, 2.5 minutes easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort 
•     Be in aero position for as much as possible and make sure you're in aero position during intervals
•   Saturday. Main Brick Run. (30mins): 
•     Perform this run immediately after a bike at target race pace 
•   Sunday. Main Run. (70mins): 
•     Run easy at Zone 2 heart rate for the entire run, except for the main set 
•     Main Set: 20 Minutes running at target race pace 
•     Perform this run on hills or trails if possible
• Week 17: Build Race Specific Fitness. (9:55-10:55hrs):
•   Monday. Technique Swim. (40-60mins):
•     Optional Muscle Activation. Repeat twice: 30 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 5 times, using a snorkel and fins: Swim these 100s continuously as: 25 right arm only, 25 swim, 25 left arm only, 25 swim, Focus on pointing your arm about 18" below the surface of the water and a quick  catch 
•     Main Set #1. Repeat 6 times: 10 seconds of vertical kicking, 100 at 80% effort, 20 seconds rest 
•     Main Set #2. Repeat 3 times, using snorkel, band and pull: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•     Main Set #3. Repeat 4 times: Continuous 50 going: 25 at 70%, 25 at 95%, 20 seconds rest, Another continuous 50 doing the reverse: 25 at 95%, 25 at 70%, 20 seconds rest
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 5 times: 5 minutes at strong Zone 4 effort Zone 4 power, 3 minutes easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 40 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 5 times: 100 at 75% effort with sighting once every 25, Perform a deck-up and do 10 seconds of jogging across the pool deck or on the spot, Dive or jump back in immediately and begin the next repetition 
•     Main Set #1. Repeat 3 times, using snorkel, band and pull: 200 at 80% effort, 15 seconds rest 
•     Main Set #2. Repeat 4 times: Swim 200 continuously as: 25 at 70%, 25 at 80%, 25 at 75%, 25 at 85%, 25 at 80%, 25 at 90%, 25 at 85%, 25 at 95%, 45 seconds rest 
•     Main Set #3. Repeat 8 times: 50 at 95% race take out effort, sighting three times every 25, Perform a deck up, 10 seconds rest, Dive or jump back in and swim 50 at 80% effort, 30 seconds rest 
•   Wednesday. Intense Run. (60mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up at Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. Repeat 9 times: 2.5 minutes at fast effort in Zone 5, 2 minutes easy jog rest between 
•     Cool Down. 5 Minutes: Easy cool down jog Zone 2 pacing
•   Thursday. Steady Bike. (85mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 4 times: 4.5 minutes Zone 3 with 60-70rpm cadence Zone 3 power, 4.5 minutes Zone 3 with high cadence over 100rpm, 4.5 minutes low Zone 4 with 60-70rpm cadence between Zone 3 and 4 power, 4.5 minutes easy spinning 
•     Cool Down. 2 Minutes: Easy spinning Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training 
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 40 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 7 times: 100 at 75% effort with sighting once every 25, Perform a deck-up and do 10 seconds of jogging across pool deck or on the spot, Dive or jump back in to start the next repetition 
•     Main Set #1. Perform this 450 continuously, using fins: 100 butterfly kick on your back at 70% effort, 100 swim at 70% effort, 75 butterfly kicking on back at 75% effort, 75 swim at 75% effort, 50 butterfly kicking on back at 80% effort, 50 swim at 80% effort, 25 butterfly kicking on back at 85% effort, 25 swim at 85% effort 
•     Main Set #2. Repeat twice, using snorkel, band and pull: 250 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•     Main Set #3. Repeat 4 times: 100 at 90% effort, 30 seconds rest, Use a Tempo Trainer set at 90% effort 
•   Saturday. Main Bike. ((130mins): 
•     Ride easy in Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Repeat 3 times: 10 minutes at 5% above target race power at target race power, 5 minutes easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals 
•   Saturday. Main Brick Run. (30mins): 
•     Perform this run immediately after a bike at or slightly above target race pace  
•   Sunday. Main Run. (75mins): 
•     Run easy at Zone 2 heart rate for the entire run, except for the main set 
•     Main Set: 20 minutes running at target race pace 
•     Perform this run on hills or trails if possible
• Week 18: Recovery & Run Re-Testing Week. (7:15-8:15hrs):
•   Monday. Technique Swim. (30-50mins):
•     Warm Up. Use fins and snorkel: Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 10 times, using a snorkel and fins: Perform these 50s continuously as: 25 side kick at 75% effort, 25 swim at 75% effort 
•     Main Set #1. Repeat 3 times: 20 seconds of fast vertical kicking, 100 at 80% effort, 20 seconds rest 
•     Main Set #2. Repeat twice, using snorkel, band and pull: 200 at 85% effort, 10 seconds rest, Use a Tempo Trainer. 
•     Main Set #3. Repeat 3 times: Swim these 50s continuously as: 25 at 75% effort, 25 at 95% effort, 20 seconds rest, 25 at 95% effort, 25 at 75% effort, 20 seconds rest
•   Tuesday. Intense Bike. (60mins): 
•     Warm Up. 15 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate, Include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 10 times: 20 seconds fast effort Zone 5 power, 40 seconds easy spin 
•     Rest Set. 5 Minutes: Easy spinning to recover 
•     Main Set. Repeat 10 times: 30 seconds strong effort Zone 4 power, 30 seconds easy spin 
•     Rest Set. 5 Minutes: Easy spinning to recover 
•     Main Set. Repeat 10 times: 20 seconds fast effort Zone 5 power, 40 seconds easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Use fins and snorkel: Swim 350 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 3 times: 100 at 70% effort, sighting twice every 25, Perform a deck-up and do 10 seconds of jogging across the pool deck or on the spot, Immediately dive or jump back in and begin the next repetition 
•     Main Set #1. Repeat 4 times, using snorkel, band and pull: 200 at 75% effort, 15 seconds rest 
•     Main Set #2. Repeat twice: Swim 200 continuously as: 25 at 70%, 25 at 80%, 25 at 75%, 25 at 85%, 25 at 80%, 25 at 90%, 25 at 85%, 25 at 95% 
•     Main Set #3. Repeat 8 times: 50 at 95% race take out effort, sighting three times every 25, Perform a deck up & take 10 seconds rest, Dive or jump back in and swim 50 at 80% effort, 30 seconds rest
•   Wednesday. Intense Run. (45mins): 
•     Progression Run. 45 Minutes: 15 minutes at easy Zone 2 warm up pace Zone 2 pacing, 15 minutes running at your target race pace at target race pace, 15 minutes running at tempo pace top of Zone 3 pacing 
•   Thursday. Steady Bike. (50mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 3 times: 10 minutes Top of Zone 3 top of Zone 3 power, with low cadence 60-70rpm, 2 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Use fins and snorkel: Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim this 500 continuously, using snorkel, band and pull: 125 at 70% effort, 125 at 75% effort, 125 at 80% effort, 125 at 85% effort 
•     Main Set #1. Swim this 500 continuously, using fins: 100 back kick at 70% effort, 100 swim at 70% effort, 75 back kick at 75% effort, 75 swim at 75% effort, 50 back kick at 80% effort, 50 swim at 80% effort, 25 back kick at 85% effort, 25 swim at 85% effort 
•     Main Set #2. Use a Tempo Trainer set at 85%: Swim 250 continuously as: 10 seconds of vertical kicking, 125 at 85% effort, 10 seconds of vertical kicking, 125 at 85% effort 
•     Main Set #3. Repeat 6 times, using a snorkel: Swim 50 continuously as: 25 of snorkel-only kick at 85%, 25 swimming at 90%, 15 seconds rest 
•   Saturday. Main Bike. (80mins): 
•     Ride easy, remaining in Zones 1 or 2 HR
•   Saturday. Main Brick Run. (20mins): 
•     Perform this run immediately after a bike, running the first 5 minutes at target race pace, then run easy at Zone 2 effort for the remainder of the run
•   Sunday. Main Run. (50mins):
•     Warm Up: 10 Minutes: Easy jogging warm up Zone 2 effort 
•     Prep Set. 5 Minutes: 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Running time trial. 3 kilometers (1.86 miles): Run this distance as fast as possible 
•     Cool Down. 10 minutes: Run the remainder of the run in Zone 2
• Week 19: Build Race Specific Fitness. (11:10-12:10hrs): 
•   Monday. Technique Swim. (40-60mins):
•     Optional Muscle Activation. Repeat twice: 60 reps of stretch cordz 
•     Warm Up. 300 at extremely easy effort: Use fins and snorkel, Swim this 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 4 times, using snorkel and fins: Swim these 100s continuously as: 25 left arm only at 75% effort, 25 swim at 75% effort, 25 right arm only at 75% effort, 25 swim at 75% effort, Focus on pointing your arm about 18" below the surface of the water and a quick  catch 
•     Main Set #1. Repeat 4 times, using snorkel, band and pull: 250 at 85% effort, 30 seconds rest, Use Tempo Trainer set at 85% (2 strokes per minute above your previous 85% number.) 
•     Main Set #2. Repeat 3 times: 200 at 80% effort, 20 seconds rest, Perform a kayak push-off at each turn 
•     Main Set #3. Repeat twice, using snorkel, band, pull: 100 at 80% effort, 30 seconds rest, If using the Eney Buoy fill 1 chamber, if not use band only 
•   Tuesday. Intense Bike. (60mins): 
•     Warm Up. 15 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate, Include 3x30 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Perform once: 5 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 4 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 3 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 2 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 1 minute at fast effort low Zone 5 power, 1 minute easy spinning, 1 minute at fast effort low Zone 5 power, 1 minute easy spinning, 2 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 3 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 4 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 5 minutes at fast effort low Zone 5 power, 1 minute easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Wednesday. Intense Run. (60mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. Repeat 8 times: 4 minutes at Zone 4 pace, 1 minute easy jog between 
•     Cool Down. 5 Minutes: Easy jogging to cool down Zone 2 effort 
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 60 reps of stretch cordz 
•     No Warm Up: After StretchCordz, do some arm circles, body twists, squats, and jumps to bring your heart rate up. 
•     Prep Set. 2 Minutes: Take this time to get mentally prepared as you would before a race start 
•     Race Simulation. 1250: 100-200 starting explosively from a jump or dive, swimming at 90-95% race take out effort & sighting twice every 25, 1150-1050 at 70-75% effort, sighting twice every 25, Perform a deck-up with 10 seconds of light jogging, 2 minutes rest 
•     Recovery set. Repeat 6 times, using fins: Swim these 50s continuously as: 25 back kick at easy 70-75% effort, 25 swim at easy 70-75% effort 
•     Main Set #1. Repeat 4 times, using snorkel, band and pull: 100 at 80% effort, 10 seconds rest 
•     Main Set #2. Repeat 4 times: 25 at race take out effort, sighting twice every 25, 20 seconds rest 
•   Thursday. Steady Bike. (90mins): 
•     Ride steady in zones 1 and 2 HR besides the following interval done anytime during the ride 
•     Main Set. 20 Minutes: Ride with heart rate right at the top of Zone 2 heart rate, Keep a low cadence of 70-80rpm, Ride in the aerobars for this interval 
•     Cool Down. 5 Minutes: Easy spinning at Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 50 reps of stretch cordz 
•     Warm Up. 300 at extremely easy effort: Use fins and snorkel, Swim this 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice with 60 seconds rest between: Swim this broken 300 continuously repeating the following pattern three times: 25 at 90-95% effort sighting three times every 25, 75 easy 75% effort, sighting twice every 25, Perform a deck-up and 10 seconds of running or jogging in place 
•     Main Set #1. Repeat twice, using snorkel, band and pull: 600 at 80% effort, 30 seconds rest 
•     Main Set #2. Repeat 3 times: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% (2 strokes per minute higher than previous 85% setting) 
•   Saturday. Main Bike. (170mins): 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Perform once: 10 minutes at 5% above target race power at target race power, 5 minutes easy spinning, 20 minutes at 5% above target race power at target race power, 5 minutes easy spinning, 10 minutes at 5% above target race power at target race power, 5 minutes easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort 
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals
•   Saturday. Main Brick Run. (50 mins): 
•     Run immediately after a bike, Keep the pace easy Zone 2 heart rate 
•   Sunday. Main Run. (80mins): 
•     Run easy at Zone 2 heart rate except for the main set
•     Main Set. Towards the end of this run repeat this set 3 times: 5 minutes above target race pace, 3 minutes easy jogging 
•     Try to run on a surface that's as similar to the surface you'll run on in your race as possible (ie. if your race is on roads, run on roads)
• Week 20: Recovery & FTP Re-Testing Week. (5:55-6:55hrs):
•   Monday. Technique Swim. (30-50mins):
•     Warm Up. Using fins and snorkel, swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 4 times, using a snorkel and fins: Swim 100 continuously as: 25 left arm only, 25 swim at 75% effort, 25 right arm only, 25 swim at 75% effort, Focus on pointing your arm about 18" below the surface of the water and a quick catch 
•     Main Set #1. Repeat twice, using snorkel, band and pull: 250 at 85% effort, 30 seconds, Use a Tempo Trainer set at 85% 
•     Main Set #2. Repeat twice: 200 at 80% effort, 20 seconds rest, Perform a kayak push-off the wall at each turn 
•     Main Set #3. Repeat twice, using snorkel, band, pull: 100 at 80% effort, 20 seconds rest, If using the Eney Buoy fill 1 chamber, if not use band only 
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate, Include 4x20 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat twice: 2 minutes fast effort low Zone 5 low Zone 5 power, 1 minute easy spin, 3 minutes fast effort low Zone 5 low Zone 5 power, 1 minute easy spin, 4 minutes fast effort low Zone 5 low Zone 5 power, 1 minute easy spin, 5 minutes fast effort low Zone 5 low Zone 5 power, 5 minutes easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Using fins and snorkel, swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 300 continuously, using fins: 100 of butterfly kick on your back at 75% effort, 100 swim at 75% effort, 100 of butterfly kick on your back at 75% effort 
•     Main Set #1. Repeat twice with 60 seconds rest between: Swim this broken 500 continuously repeating the following pattern five times: 50 at 85% effort, sighting three times every 25, 50 at 75% effort, sighting twice every 25, Perform a deck-up and 10 seconds of jogging or running on spot then, Jump or dive in to start the next repetition 
•     Main Set #2. Repeat 4 times, using snorkel, band and pull: 100 at 80% effort, 15 seconds rest 
•     Main Set #3. Repeat 3 times: 25 at 80%, 10 seconds rest, 25 at 85%, 10 seconds rest, 25 at 90%, 10 seconds rest
•   Wednesday. Intense Run. (40mins): 
•     Warm Up. 20 Minutes: Run at an easy Zone 2 pace 
•     Main Set. Repeat 6 times: 30 seconds fast effort in Zone 5 pacing, 2 minutes easy jog between 
•     Cool Down. 5 Minutes: Easy jogging to cool down Zone 2 effort
•   Thursday. Steady Bike. (50mins): 
•     Warm Up. 15 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat twice: 2 minutes Zone 5 effort, with 70-80rpm cadence, 3 minutes Zone 4 effort, with 60-70rpm cadence, 5 minutes at target race power at target race power with 50-60rpm cadence, 5 minutes easy spinning between repeats 
•     Cool Down. 10 Minutes: Easy spinning at Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Using fins and snorkel, Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set: Swim this broken 700 continuously repeating the following pattern seven times: 25 at 90% effort from a dive or jump start, sighting three times every 25, 75 at 75%, sighting once every 25, Perform a deck-up with 10 seconds of running on deck or on the spot then dive back in for the next repetition 
•     Main Set #1. Use snorkel - band - pull: 600 swimming steady at 80% effort 
•     Main Set #2. Repeat twice: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•   Saturday. Main Bike. FTP Ramp Test. 
•     We recommend using the Zwift Ramp Test but you can do this on your own manually
•     Testing Protocol: 5 minutes easy spin warm up, Start ramp test at a VERY easy effort, Ramp up by 20 watts (or 1 gear) every minute, Dig as deep as you possibly can and MAX OUT! 75% of your peak 1 minute average power is your FTP
•     If you don't have a power meter or indoor trainer that's ok! Use this test to double check your maximum heart rate. If your heart rate reaches a new high during this test, use that number in your training
•   Saturday. Main Brick Run. (30mins): 
•     Perform this run immediately after a bike, running the first 5 minutes at fast Zone 5 pace, Run the remainder at target race pace 
•   Sunday. Main Run. (50mins): 
•     Run Easy run at Zone 2 heart rate 
• Week 21: Adapt to Peak 70.3 Training. (12:25-13:25hrs):
•   Monday. Technique Swim. (40-60mins):
•     Optional Muscle Activation. Repeat twice: 100 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 750 continuously, using fins: 25 kick on your back at 75% effort, 25 swim at 75% effort, 50 kicking on your back at 75% effort, 50 swim at 75% effort, 75 kicking on your back at 75% effort, 75 swim at 75% effort, 100 kicking on your back at 75% effort, 100 swim at 75% effort, 125 kicking on your back at 75% effort, 125 swim at 75% effort 
•     Main Set #1. Repeat 4 times, using snorkel, band and pull: 200 at 80% effort, 15 seconds rest, Use a Tempo Trainer 
•     Main Set #2. Repeat 4 times, using snorkel, band, pull: Swim 100 continuously as: 50 at 75% effort, 50 at 85% effort, 10 seconds rest 
•     Main Set #3. Repeat 6 times: Swim these 50s continuously as: 25 at 80% effort, 25 at 90% effort, 15 seconds rest, Perform a kayak push off and hold for as long as possible every time you push off the wall 
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build from easy to Zone 2 heart rate, During this warmup include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 7 times: 2 minutes at high Zone power, 15 seconds building to Zone 5 effort low Zone 5 power, 15 seconds of absolute MAX effort, 2.5 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 60 reps of stretch cordz 
•     No Warm Up: After StretchCordz, do some arm circles, body twists, squats, and jumps to bring your heart rate up. 
•     Prep Set. 2 Minutes: Take this time to get mentally prepared as you would before a race start 
•     Race Simulation. 1250: 100-200 starting explosively from a jump or dive, swimming at 90-95% race take out effort & sighting twice every 25, 1150-1050 at 70-75% effort, sighting twice every 25, Perform a deck-up with 10 seconds of light jogging, 2 minutes rest 
•     Recovery set: Repeat 6 times, using fins: Swim 50 continuously as: 25 back kick at 70-75% effort, 25 swim at 70-75% effort 
•     Main Set #1.Repeat 4 times, using snorkel, band and pull: 100 at 80% effort, 10 seconds rest 
•     Main Set #2. Repeat 4 times: 25 at race take out effort, sighting twice every 25, 20 seconds rest
•   Wednesday. Intense Run. (70mins):
•     Warm Up. 15 Minutes: 10 minute easy jog warm up Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. 50 Minutes: Run steady at tempo pace top of Zone 3 pacing 
•     Cool Down. 5 Minutes: Run at an easy effort to cool down
•   Thursday. Steady Bike. (85mins): 
•     Warm Up. 10 Minutes: Build from easy spinning to Zone 2 heart rate 
•     Main Set. Repeat ten times: 5 minutes Top of Zone 3 with low 50-60rpm cadence top of Zone 3 power, 2 minutes easy spinning Zone 1 effort 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training  
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 100 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 400 continuously, using fins: 25 MOTTIVator drill at 70%, 25 swim at 70%, 50 MOTTIVator Drill at 75%, 50 swim at 75%, 75 MOTTIVator Drill at 80%, 75 swim at 80%, 100 MOTTIVator Drill at 85%, 100 swim at 85% 
•     Main Set #1. Repeat twice with 2 minutes rest between: Perform this broken 500 continuously repeating the following pattern five times: 100 at 85% effort, Perform a deck-up and 10 seconds of jogging or running on spot, Jump or dive back in & continue the set 
•     Main Set #2. Repeat twice, using snorkel, band and pull: 400 at 75% effort, 20 seconds rest 
•     Main Set #3. Repeat twice: 50 at 80% effort, 5 seconds rest, 50 at 90% effort, 15 seconds rest
•   Saturday. Main Bike. (210mins):
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals, 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Repeat twice: 50 minutes at 5-10% above target race power at target race power, 10 minutes easy rest between 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort 
•   Saturday. Main Brick Run. (45mins): 
•     Perform this run immediately after a bike, 25 minutes at target race pace, 20 minutes at Zone 2 pacing 
•   Sunday. Main Run. (120mins): 
•     1:15 hours in Zone 2 heart rate, 45 minutes at slightly above target race pace  
•     Try to run on a surface that's as similar to the surface you'll run on in your race as possible (ie. if your race is on roads, run on roads)
• Week 22: Recovery Week. (10:15-11:15hrs): 
•   Monday. Technique Swim. (30-50mins):
•     Warm Up. Using fins and snorkel, Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Use fins & snorkel: 100 MOTTIVator drill at 75% effort, 10 seconds rest, 100 swim at 75% effort, 10 seconds rest, 100 MOTTIVator drill at 75% effort, 10 seconds rest 
•     Main Set #1. Repeat twice: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer 
•     Main Set #2. Repeat 10 times, using snorkel, band and pull: 50 at 80% effort, 15 seconds rest, If using the Eney Buoy fill 1 chamber, if not use band only 
•     Main Set #3. Repeat 10 times: 25 at 95% effort starting from a kayak push-off, 20 seconds rest 
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 15 Minutes: Build from easy to Zone 2 heart rate, Include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 5 times: 5 minutes in mid to high Zone 4 power, 3 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice, using fins: 50 butterfly kick on your back at 75% effort, 5 seconds rest, 50 swim at 75% effort, 5 seconds rest 
•     Main Set #1. Repeat twice with 2 minutes rest between: Swim this broken 700 Continuously repeating the following pattern seven times: Dive or jump in and swim 50 at 90% effort sighting three times every 25, 50 at 75% sighting once every 25, Perform a deck-up with 10 seconds of running on deck or on the spot 
•     Main Set #2. Repeat 4 times, using snorkel, band and pull: 100 at 80% effort, 15 seconds rest 
•     Main Set #3. Repeat 8 times: 25 at 95% effort, 20 seconds rest 
•   Wednesday. Intense Run. (45 mins): 
•     Run easy at Zone 2 heart rate 
•   Thursday. Steady Bike. (60mins): 
•     Warm Up. 10 Minutes: Build from easy spinning to Zone 2 heart rate 
•     Main Set. Repeat 3 times: 12 minutes just above target race power at target race power in aerobars with low cadence 60-70rpm, 3 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Using fins and snorkel, Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice, using fins & snorkel: Swim 100 continuously as: 50 MOTTIVator drill, 50 swimming at 75% effort, 10 seconds rest 
•     Main Set #1. Use snorkel - band - pull: 400 at 85% effort 
•     Main Set #2. Repeat twice: Swim 300 continuously as: 100 at 70% sighting once every 25, Perform a deck-up and 10 seconds jog or run on spot then dive or jump back in to continue the set, 100 at 80% sighting twice every 25, Perform a deck up and 10 seconds jog or run on spot then dive or jump back in to continue the set, 100 at 90% sighting three times every 25, Perform a deck up and 10 seconds jog or run on spot, 60 seconds rest 
•     Main Set #3. Repeat 6 times: 25 taking the first 10 strokes at FAST 90% effort, then swim easy to the wall, 30 seconds rest, 25 swim easy off the wall, then at FAST 90% effort for the final 10 strokes into the wall, 30 seconds rest 
•   Saturday. Main Bike. (150mins): 
•     Ride steady, gradually increasing from easy effort and finishing with HR towards the top of Zone 2 heart rate 
• Easy Ride. (75mins): 
•     Ride in Zone 1 for total recovery 
•   Saturday. Main Brick Run. (25mins): 
•     Perform this run immediately after a bike, Run at your target race pace at target race pace 
•   Sunday. Main Run. (75mins):
      Run easy at Zone 2 heart rate 
•     Perform this run on hills or trails if possible
• Week 23: Peak 70.3 Training Week. (12:30-13:30hrs):
•   Monday. Technique Swim. (40-60mins):
•     Optional Muscle Activation. Repeat twice: 100 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 750 continuously, using fins: 25 kick on your back at 75% effort, 25 swim at 75% effort, 50 kicking on your back at 75% effort, 50 swim at 75% effort, 75 kicking on your back at 75% effort, 75 swim at 75% effort, 100 kicking on your back at 75% effort, 100 swim at 75% effort, 125 kicking on your back at 75% effort, 125 swim at 75% effort 
•     Main Set #1. Repeat 4 times, using snorkel, band and pull: 200 at 80% effort, 15 seconds rest, Use a Tempo Trainer 
•     Main Set #2. Repeat 4 times, using snorkel, band, pull: Swim 100 continuously as: 50 at 75% effort, 50 at 85% effort, 10 seconds rest 
•     Main Set #3. Repeat 6 times: Swim these 50s continuously as: 25 at 80% effort, 25 building from 80-90% effort, 15 seconds rest, Push off all walls with a kayak push off and hold for as long as possible 
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build from easy to Zone 2 heart rate, During this warmup include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 7 times: 2.5 minutes at high Zone 4 power, 15 seconds building to Zone 5 effort low Zone 5 power, 15 seconds of absolute MAX effort, 2 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 100 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 700 continuously, using fins & snorkel: 100 at 70% effort, 100 at 75% effort, 100 at 80% effort, 400 at 85% effort 
•     Main Set #1. Repeat 10 times, using snorkel, band and pull: 100 at 85% effort, 10 seconds rest 
•     Main Set #2. Repeat 4 times: Swim 200 continuously as: 25 at 70%, 25 at 80%, 25 at 75%, 25 at 85%, 25 at 80%, 25 at 90%, 25 at 85%, 25 at 95%, 45 seconds rest 
•     Main Set #3. Repeat 12 times: Swim these 50s continuously as: 10 seconds of vertical kicking, 25 at 90% effort, 25 swimming at 70% effort, 15 seconds rest 
•   Wednesday. Intense Run. (80mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. 60 Minutes: Run steady at tempo pace top of Zone 3 pacing 
•     Cool Down. 5 Minutes: Run at an easy effort to cool down
•   Thursday. Steady Bike. (85mins): 
•     Warm Up. 10 Minutes: Build from easy spinning to Zone 2 heart rate 
•     Main Set. Repeat 7 times: 8 minutes top of Zone 3 with low 50-60 cadence top of Zone 3 power, 2 minutes easy spin Zone 1 effort 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 100 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 400 continuously, using fins: 25 MOTTIVator drill at 70%, 25 swim at 70%, 50 MOTTIVator Drill at 75%, 50 swim at 75%, 75 MOTTIVator Drill at 80%, 75 swim at 80%, 100 MOTTIVator Drill at 85%, 100 swim at 85% 
•     Main Set #1. Repeat twice with 2 minutes rest between: Perform this broken 500 continuously repeating the following pattern five times: 100 at 85% effort, Perform a deck-up and 10 seconds of jogging or running on spot, Jump or dive back in & continue the set 
•     Main Set #2. Repeat twice, using snorkel, band and pull: 400 at 75% effort, 20 seconds rest 
•     Main Set #3. Repeat twice: 50 at 80% effort, 5 seconds rest, 50 at 90% effort, 15 seconds rest
•   Saturday. Main Bike. (210mins): 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. 1.5 Hours: Ride steady at 5% above target race power at target race power 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort 
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals
•   Saturday. Main Brick Run. (45mins): 
•     Perform this run immediately after a bike, 25 minutes at slightly faster than target race pace at target race pace, 20 minutes at Zone 2 pacing 
•   Sunday. Main Run. (120mins): 
•     1:10 hours in Zone 2 heart rate, 50 minutes at slightly above target race pace  
•     Try to run on a surface that's as similar to the surface you'll run on in your race as possible (ie. if your race is on roads, run on roads)
• Week 24: Taper Week. (1:25hrs):
•   Monday. Rest Day
•     Take it easy and rest up for the effort to come
•   Tuesday. Rest Day
•     Take it easy and rest up for the effort to come
•   Wednesday. Primer Bike. (30mins): 
•     This entire ride is at an easy effort besides a few priming efforts spread throughout 
•     Main Set. Repeat 3 times: 3 minutes at target race power at target race power, Take whatever rest you need between efforts to feel totally recovered 
•   Thursday. Primer Run. (15mins): 
•     Run at easy effort except for the main set Zone 2 HR 
•     Main Set. Repeat 3 times: 1 minute at target race pace, Take whatever rest you need between efforts to feel totally recovered 
•   Friday. Easy Ride. (20mins): 
•     Ride easy to make sure your bike is running 100% smoothly for race day 
•   Saturday. Shakeout Run. (10mins): 
•     Run easy for 10 minutes, End this run feeling fresh and confident for tomorrow's race! 
•   Saturday. Shakeout Swim: (10mins):
•     Warm Up. 5 Minutes, using fins: Easy warm up swimming 
•     Main Set. Repeat 10 times: 25 building from 75% to 90% effort, 15 seconds rest, 25 easy, 10 seconds rest 
•   Sunday. Race Day!!
•     Enjoy the race and know that you’ve got the strength to reach the finish line!!

• Week 1: Introduction to Training. (6:10-9:15hrs):
•   Monday. Main Swim. (25-35mins):
•     Warm Up. 200 at extremely easy effort: Use fins and snorkel, Swim this 200 continuously, alternating between 25 of your choice drill immediately into 25 swim
•     Prep Set. Repeat 4 times: 50  kicking with snorkel, board, fins at 75% effort, 10 seconds rest
•     Main Set #1. Repeat 4 times: 100 using snorkel, band & pull, 10 seconds rest, Increase the effort each repetition; starting at 75% effort and ending at 85% effort
•     Main Set #2. Repeat 6 times: 25 at 85% effort, 20 seconds rest
•   Monday. Easy Run 2. (20mins):
•     Easy Run. 20 Minutes: Easy run in Zone 2 heart rate
•   Tuesday. Intense Bike. (30mins):
•     Warm Up. 15 Minutes: Ride at Zone 2 HR
•     Main Set. Repeat 4 times: 30 seconds riding with left leg only, 30 seconds riding with right only, 3 minutes easy spinning
•   Tuesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Wednesday. Mobility. (30mins):
•     30 minutes of light yoga
•   Wednesday. Intense Run. (30mins):
•     25 minutes of Zone 2 HR, 5 minutes at Zone 4 pace
•   Thursday. Steady Bike. (30mins):
•     Warm Up. 25 Minutes: Ride easy at Zone 2 HR
•     Main Set. 5 Minutes: Ride at the top end of zone 2 HR
•   Thursday. Strength Workout 3. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Steady Swim. (15-30mins):
•     Warm Up. 200 at extremely easy effort: Use fins and snorkel, Swim this 200 continuously, alternating between 25 of your choice drill immediately into 25 swim
•     Prep Set. Use snorkel, board & fins: 50 kicking at 75% effort, 15 seconds rest, 50 kicking at 85% effort, 15 seconds rest, 50 kicking at 90% effort, 15 seconds rest
•     Main Set #1. Repeat twice, using snorkel, band & pull: 200 at 80% effort, 15 seconds rest
•     Main Set #2. Repeat 4 times: Use snorkel & fins, 50 of MOTTIVator drill at 85%, 15 seconds rest
•   Friday. Easy Run 1. (20mins):
•     Easy Run. 20 Minutes: Easy run in Zone 2 heart rate
•   Saturday. Main Bike. (60-180mins):
•     Ride at Zone 2 HR, During this ride except for the main set
•     Main Set. 35 Minutes: Incorporate 35 minutes of Zone 3 effort, here and there throughout the ride
•   Saturday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training
•   Sunday. Main Run. (20-60mins):
•     Run at a comfortable pace, don't worry about HR or pace, just enjoy the run!, 
•     During this run include the following: Repeat 4 times: 30 second pick ups at Zone 4 pace, 2.5 minutes easy jogging
• Week 2: Recovery & Run Testing. (7:45-10:15hrs):
•   Monday. Main Swim. (45-60mins): 
•     Warm Up. 400 at extremely easy effort, using fins and snorkel: Swim this 400 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. Repeat 4 times using snorkel & fins: 50 at 75% effort continuously alternating between 25 MOTTIVator drill, 25 swim, 15 seconds rest 
•     Main Set #1. Repeat 6 times. Use snorkel, band & pull: 100 at 80% effort, 10 seconds rest 
•     Main Set #2. Repeat 4 times: 50 continuous going: 25 at 70%, 25 at 85%, 15 seconds rest 
•     Main Set #3. Repeat 8 times: 25 at 90% effort, 20 seconds rest  
•   Monday. Easy Run 2. (30mins): 
•     Easy run at low Zone 2 effort to build baseline fitness
•   Tuesday. Intense Bike. (30mins): 
•     Warm Up. 10 minutes gradually increase to top of Zone 2 effort 
•     Main Set. Repeat 3 times: 1 minute easy Zone 2 power, 1 minute moderate Zone 3 power, 1 minute strong effort at Zone 4 power, 2 minutes easy spin 
•     Cool Down. 5 Minutes: Easy Spinning 
•   Tuesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Wednesday. Intense Run. (30mins): 
•     Warm Up. 10 minutes of easy jogging, Include 2x30 seconds skipping, Include 2x30 seconds backwards running as part of a dynamic warm up 
•     Prep Set. 5 Minutes: Easy run Zone 2 pace 
•     Main Set. Repeat 5 times: 15 seconds strides at Zone 5 pace, 45 seconds easy run 
•     Cool Down. 10 Minutes: Easy run or walk to cool down 
•   Wednesday. Mobility. (30mins):
•     30 minutes of light yoga
•   Thursday. Steady Bike. (35mins): 
•     Warm Up. 10 minutes gradually increase to top of Zone 2 effort 
•     Main Set. Repeat 4 times: 3 minutes moderate effort with low cadence under 70rpm Zone 3 power, 2 minutes easy spin Zone 1 effort 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Thursday. Strength Workout 3. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Steady Swim. (45-60mins): 
•     Warm Up. 400 at extremely easy effort, using fins and snorkel: Swim this 400 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. Repeat 4 times. Use snorkel: 100 at 75% effort continuously alternating between 25 kick, 25 swim, 15 seconds rest 
•     Main Set #1. Repeat twice. Use snorkel, band & pull: 200 at 80% effort, 10 seconds rest 
•     Main Set #2. Repeat 4 times: 100 continuously alternating between 25 swim at 70%, 25 swim at 85%, 15 seconds rest 
•   Friday. Easy Run 1. (30mins): 
•     Easy run at low Zone 2 effort to build baseline fitness
•   Saturday. Main Bike. (60-180mins):
•     Ride for a duration between 1 & 3 Hours, your choice! 
•     Keep this ride low intensity in Zone 2 
•     Challenge yourself a little, but don't feel completely tired afterwards
•   Saturday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training
•   Sunday. Main Run. (40mins):
•     Warm Up. 10 Minutes: Easy jogging warm up Zone 2 effort 
•     Prep Set. 5 Minutes: 5 minutes of running drills & dynamic stretching and 5x50m strides building to Zone 4 Zone 4 effort 
•     Running time trial. 3 kilometers (1.86 miles): Run this distance as fast as possible 
•     Cool Down. 5 Minutes: Easy jogging to cool down
• Week 3: Adapt to New Training Load. (8:15-13:00hrs):
•   Monday. Main Swim. (45-60mins): 
•     Warm Up. 500 at extremely easy effort, using fins and snorkel: Swim this 500 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. kick with board and snorkel: 4x25 at 70% effort, 10 seconds rest between, 4x25 at 75% effort, 10 seconds rest between, 3x25 at 80% effort, 10 seconds rest between, 3x25 at 85% effort, 10 seconds rest between, 2x25 at 90% effort, 10 seconds rest between 
•     Main Set #1. Repeat 3 times. Use snorkel, band & pull: 200 at 75% effort, 10 seconds rest 
•     Main Set #2. Repeat 5 times: 100 at 80% effort, 10 seconds rest 
•   Monday. Easy Run 2. (30mins): 
•     Easy run at low Zone 2 effort to build baseline fitness
•   Tuesday. Intense Bike. (30mins): 
•     Warm Up. 7 Minutes: Gradually increase from easy spinning to top of Zone 2 effort 
•     Main Set. Repeat 7 times: 2 minutes fast Zone 5 power, 1 minute easy spin Zone 1 effort 
•     Cool Down. 3 Minutes: Easy spinning Zone 1 effort 
•   Tuesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Wednesday. Intense Run. (30mins): 
•     Warm Up. 10 minutes of easy jogging 
•     Main Set. Repeat 5 times: 2 minutes fast effort at Zone 5 pace, 2 minutes easy jog recovery 
•     Cool Down. 5 Minutes: Easy run to cool down 
•   Wednesday. Mobility. (30mins):
•     30 minutes of light yoga
•   Thursday. Steady Bike. (30mins): 
•     Warm Up. 8 Minutes: Gradually increase from easy spinning to top of Zone 2 effort 
•     Main Set. Repeat twice: 8 minutes moderate effort Zone 3 power, 2 minutes easy. 
•     Cool Down. 2 Minutes: Easy spinning Zone 1 effort 
•   Thursday. Strength Workout 3. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Steady Swim. (45-60mins): 
•     Warm Up. 600 at extremely easy effort, using fins and snorkel: Swim this 600 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. Use a snorkel: 3x25 kick at 75% effort, 15 seconds rest between, 3x25 kick at 80% effort, 15 seconds rest between, 3x25 kick at 85% effort, 15 seconds rest between, 3x25 kick at 90% effort, 15 seconds rest between 
•     Main Set #1. Repeat 6 times. Use snorkel, band & pull: 100 at 75% effort, 10 seconds rest 
•     Main Set #2. Repeat 10 times: 50 at 85% effort, 15 seconds rest 
•   Friday. Easy Run 1. (30mins): 
•     Easy run at low Zone 2 effort to build baseline fitness
•   Saturday. Main Bike. (60-240mins): 
•     Easy ride of anywhere from 1 - 4 Hours, your choice! 
•     Keep this ride low intensity at Zone 2 HR 
•     Make this ride whatever "comfortably long" means for you personally Challenge yourself a little, but don't feel completely tired afterwards
•   Saturday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training
•   Sunday. Main Run. (75-120mins):
•     Easy run of anywhere from 75 minutes - 2 hours  
•     If it's easy for you to access them, do this run on trails or hills for a muscular endurance benefit
• Week 4: Recovery & FTP Testing. (7:50-9:05hrs):
•   Monday. Main Swim. (45-60mins): 
•     Warm Up. 200 at extremely easy effort, using fins and snorkel: Swim this 200 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. Repeat twice. Use fins: Swim 350 continuously going: 100 side kicking at 70%, 100 swim at 70%, 50 side kicking at 75%, 50 swim at 75%, 25 side kicking at 80%, 25 swim at 80%, 30 seconds rest 
•     Main Set #1. Repeat 4 times. Use snorkel, band & pull: 100 at 85% effort, 15 seconds rest 
•     Main Set #2. Repeat 6 times: Swim 50 continuously going: 25 at 85% effort, 25 at 95% effort, 20 seconds rest
•   Monday. Easy Run 2. (30mins): 
•     Easy run at low Zone 2 effort to build baseline fitness
•   Tuesday. Intense Bike. (30mins): 
•     Warm Up. 10 minutes gradually increasing effort from Zone 1 to high Zone 2 effort. During the warm up include four 15  seconds surges where you gradually build up to strong effort at Zone 4 power with high cadence over 105rpm 
•     Main Set. Repeat 9 times:  75 seconds fast Zone 5 power, 45 seconds easy spin 
•     Cool Down. 2 Minutes: Easy Spinning
•   Tuesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Wednesday. Intense Run. (35mins):
•     Warm Up. 10 minutes of easy jogging, Include 2x30 seconds skipping, Include 2x30 seconds backwards running as part of a dynamic warm up 
•     Main Set #1. Repeat 5 times: 30 seconds strides at Zone 5 effort, 30 seconds easy 
•     Main Set #2. 5 Minutes: Easy Zone 2 effort 
•     Main Set #3. Repeat 5 times: 1 minute strides at Zone 5 effort, 1 minute easy 
•     Cool Down. 5 Minutes: Easy run or walk to cool down 
•   Wednesday. Mobility. (30mins):
•     30 minutes of light yoga
•   Thursday. Steady Bike. (30mins): 
•     Warm Up. 10 minutes gradually increase to top of Zone 2 effort 
•     Main Set. Repeat twice: 1 minute low Zone 2 power with cadence of 90-100rpm, 1 minute High Zone 2 power with cadence of 80-90rpm, 1 minute Low Zone 3 power with cadence of 70-80rpm, 1 minute High Zone 3 power with cadence of 60-70rpm, 1 minute Low Zone 4 power with cadence of 50-60rpm, 5 minutes easy spin Zone 1 effort 
•   Thursday. Strength Workout 3. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Steady Swim. (45-60mins): 
•     Warm Up. 200 at extremely easy effort, using fins and snorkel: Swim this 200 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. Repeat twice. Use fins: Swim 300 continuously going: 100 at 70% effort, 100 at 75% effort, 100 at 80% effort, 30 seconds rest 
•     Main Set #1. Repeat twice. Use snorkel, band & pull: Swim 200 continuously going: 150 at 80% effort, 50 at 85% effort, 20 seconds rest 
•     Main Set #2. Repeat 4 times. Use fins: 100 side kicking at 85% effort, 20 seconds rest 
•   Friday. Easy Run 1. (30mins): 
•     Easy run at low Zone 2 effort to build baseline fitness
•   Saturday. Main Bike. (30mins):
•     FTP Ramp Test. We recommend using the Zwift Ramp Test but you can do this on your own manually
•     Testing Protocol: 5 minutes easy spin     Warm Up. Start ramp test at a VERY easy effort. Ramp up by 20 watts (or 1 gear) every minute. Dig as deep as you possibly can and MAX OUT! 75% of your peak 1 minute average power is your FTP
•     If you don't have a power meter or indoor trainer that's ok! Use this test to double check your maximum heart rate. If your heart rate reaches a new high during this test, use that new number moving forward 
•   Saturday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training
•   Sunday. Main Run. (75-120mins):
•     Easy run of anywhere from 75 minutes - 2 hours 
•     If it's easy for you to access them, do this run on trails or hills for a muscular endurance benefit
• Week 5: Adapt to New Training Load. (8:15-13:00hrs):
•   Monday. Main Swim. (45-60mins): 
•     Warm Up. 500 at extremely easy effort, using fins and snorkel: Swim this 500 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. kick with board and snorkel: 4x25 at 70% effort, 10 seconds rest between, 4x25 at 75% effort, 10 seconds rest between, 3x25 at 80% effort, 10 seconds rest between, 3x25 at 85% effort, 10 seconds rest between, 2x25 at 90% effort, 10 seconds rest between 
•     Main Set #1. Repeat 3 times. Use snorkel, band & pull: 200 at 75% effort, 10 seconds rest 
•     Main Set #2. Repeat 5 times: 100 at 80% effort, 10 seconds rest 
•   Monday. Easy Run 2. (30mins): 
•     Easy run at low Zone 2 effort to build baseline fitness
•   Tuesday. Intense Bike. (30mins): 
•     Warm Up. 7 Minutes: Gradually increase from easy spinning to top of Zone 2 effort 
•     Main Set. Repeat 7 times: 2 minutes fast Zone 5 power, 1 minute easy spin Zone 1 effort 
•     Cool Down. 3 Minutes: Easy spinning Zone 1 effort 
•   Tuesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Wednesday. Intense Run. (30mins): 
•     Warm Up. 10 minutes of easy jogging 
•     Main Set. Repeat 5 times: 2 minutes fast effort at Zone 5 pace, 2 minutes easy jog recovery 
•     Cool Down. 5 Minutes: Easy run to cool down 
•   Wednesday. Mobility. (30mins):
•     30 minutes of light yoga
•   Thursday. Steady Bike. (30mins): 
•     Warm Up. 8 Minutes: Gradually increase from easy spinning to top of Zone 2 effort 
•     Main Set. Repeat twice: 8 minutes moderate effort Zone 3 power, 2 minutes easy. 
•     Cool Down. 2 Minutes: Easy spinning Zone 1 effort 
•   Thursday. Strength Workout 3. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Steady Swim. (45-60mins): 
•     Warm Up. 600 at extremely easy effort, using fins and snorkel: Swim this 600 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. Use a snorkel: 3x25 kick at 75% effort, 15 seconds rest between, 3x25 kick at 80% effort, 15 seconds rest between, 3x25 kick at 85% effort, 15 seconds rest between, 3x25 kick at 90% effort, 15 seconds rest between 
•     Main Set #1. Repeat 6 times. Use snorkel, band & pull: 100 at 75% effort, 10 seconds rest 
•     Main Set #2. Repeat 10 times: 50 at 85% effort, 15 seconds rest 
•   Friday. Easy Run 1. (30mins): 
•     Easy run at low Zone 2 effort to build baseline fitness
•   Saturday. Main Bike. (60-240mins): 
•     Easy ride of anywhere from 1 - 4 Hours, your choice! 
•     Keep this ride low intensity at Zone 2 HR 
•     Make this ride whatever "comfortably long" means for you personally Challenge yourself a little, but don't feel completely tired afterwards
•   Saturday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training
•   Sunday. Main Run. (75-120mins):
•     Easy run of anywhere from 75 minutes - 2 hours  
•     If it's easy for you to access them, do this run on trails or hills for a muscular endurance benefit
• Week 6: Baseline Fitness Building. (8:15-12:30hrs):
•   Monday. Main Swim. (45-60mins): 
•     Warm Up. 300 at extremely easy effort, using fins and snorkel: Swim this 300 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. Repeat 5 times. Use a snorkel and fins: Swim 100 continuously going: 50 3-stroke switch drill at 75%, 50 swim at 85%, 10 seconds rest 
•     Main Set #1. Repeat twice. Use a tempo trainer set to 80%: Take only the amount of rest you need  to ditch the toy between intervals: 250 snorkel, band & pull, tech paddles, 200 snorkel, band, pull, 100 band, pull, 50 swim without any toys, 2 minutes rest 
•   Monday. Easy Run 2. (30mins): 
•     Easy run at low Zone 2 effort to build baseline fitness
•   Tuesday. Intense Bike. (30mins): 
•     Warm Up. 15 Minutes: Start at an easy effort, increasing effort every 5mins 
•     Main Set. Repeat 12 times: 15 seconds easy Zone 2 power, 15 seconds moderate Zone 3 power, 15 seconds strong Zone 4 power, 15 seconds max effort (no power target, just sprint!) 
•     Cool Down. 3 Minutes: Easy spin cool down 
•   Tuesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Wednesday. Intense Run. (30mins): 
•     Warm Up. 7 minutes of easy jogging 
•     Main Set. Repeat 4 times: 4 Minutes easy effort Zone 2 HR, 1 minute strong effort strides at Zone 4 pace 
•     Cool Down. 3 Minutes: Easy running to cool down
•   Wednesday. Mobility. (30mins):
•     30 minutes of light yoga
•   Thursday. Steady Bike. (30mins): 
•     Warm Up. 8 Minutes: Easy effort to warm up 
•     Main Set. 17 Minutes: 10 minutes moderate effort Zone 3 power, 2 minutes easy spin Zone 1 effort, 5 minutes fast effort Zone 5 power 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Thursday. Strength Workout 3. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Steady Swim. (45-60mins):
•     Warm Up. 400 at extremely easy effort, using fins and snorkel: Swim this 400 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. 400 at 70% effort 
•     Main Set #1. Repeat 3 times. Use snorkel, band & pull. tempo trainer set at 85% effort: 200 at 85% effort, 20 seconds rest 
•     Main Set #2. Repeat 12 times. Use a snorkel: Swim 50 continuously at 80% effort going, 25 3-stroke switch drill, 25 swim, 15 seconds rest 
•   Friday. Easy Run 1. (30mins): 
•     Easy run at low Zone 2 effort to build baseline fitness
•   Saturday. Main Bike. (60-240mins):
•     Easy ride of anywhere from 1 - 4 Hours, your choice! 
•     Keep this ride low intensity at Zone 2 HR 
•     Make this ride whatever "comfortably long" means for you personally Challenge yourself a little, but don't feel completely tired afterwards
•   Saturday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training
•   Sunday. Main Run. (75-120mins):
•     Easy run of anywhere from 75 minutes - 2 hours 
•     If it's easy for you to access them, do this run on trails or hills for a muscular endurance benefit 
• Week 7: Recovery Week & Run Re-Testing. (7:40-10:10hrs):
•   Monday. Main Swim. (45-60mins): 
•     Warm Up. 300 at extremely easy effort, using fins and snorkel: Swim this 300 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. Repeat 4 times. Use fins: Perform the following continuously at 75% effort: 30 seconds of vertical kicking, 50 arm channel swimming at 75%, 50 swim at 75% effort, 15 seconds rest 
•     Main Set #1. Repeat 3 times. Use snorkel, band & pull: 100 at 85% effort, 20 seconds rest 
•     Main Set #2. Repeat 6 times. Use snorkel, band & pull. If using the Eney Buoy, fill one chamber: 50 at 80% effort, 20 seconds rest 
•     Main Set #3. Repeat 4 times: 25 at 75%, 5 seconds rest, 25 at 80%, 10 seconds rest, 25 at 85%, 15 seconds rest, 25 at 90%, 20 seconds rest 
•   Monday. Easy Run 2. (30mins): 
•     Easy run at low Zone 2 effort to build baseline fitness
•   Tuesday. Intense Bike. (30mins): 
•     Warm Up. 10 minutes gradually increasing effort from Zone 1 to high Zone 2 effort. During the warm up include five 10 seconds surges where you gradually build up to strong effort at Zone 4 power with high cadence over 105rpm 
•     Main Set #1. Repeat 6 times:  15 seconds fast effort with fast cadence over 100rpm Zone 5 power, 45 seconds easy 
•     Main Set #2. Repeat 6 times:  30 seconds moderate effort but with low cadence under 70rpm Zone 3 power, 30 seconds easy 
•     Main Set #3. 6 minutes keeping HR steady at the top of Zone 2 heart rate  
•     Cool Down. 2 Minutes: Easy Spinning  
•   Tuesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Wednesday. Intense Run. (30mins): 
•     Warm Up. 10 minutes of easy jogging 
•     Main Set. Repeat twice: 3 minutes fast effort at Zone 5 pace, 1 minute easy, 2 minutes fast effort at Zone 5 pace, 1 minute easy, 1 minute fast effort at Zone 5 pace, 1 minute easy 
•     Cool Down. 2 Minutes: Easy running to cool down
•   Wednesday. Mobility. (30mins):
•     30 minutes of light yoga 
•   Thursday. Steady Bike. (30mins): 
•     Warm Up. 10 Minutes Easy effort to warm up 
•     Main Set. Repeat 5 times: 2 minutes at the very top of Zone 3 with low cadence less than 60rpm Zone 3 power, 1 minute easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Thursday. Strength Workout 3. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Steady Swim. (45-60mins): 
•     Warm Up. 300 at extremely easy effort, using fins and snorkel: Swim this 300 continuously, alternating between 25 of your choice of drill immediately into 25 swim 
•     Prep Set. Repeat 6 times: Swim 50 continuously going: 25 arm channel drill at 70%, 25 swim at 80%, 10 seconds rest 
•     Main Set #1. Repeat 6 times. Use tempo trainer set to 80%: 100 at 80% effort, 20 seconds rest 
•     Main Set #2. Repeat 4 times. Use snorkel, band & pull. If using the Eney Buoy, fill one chamber: 50 at 80% effort, 20 seconds rest 
•     Main Set #3. Repeat 8 times. Use snorkel, band, pull: 25 at 85% effort, 15 seconds rest
•   Friday. Easy Run 1. (30mins): 
•     Easy run at low Zone 2 effort to build baseline fitness
•   Saturday. Main Bike. (60-180mins): 
•     Ride for a duration between 1 & 3 Hours, your choice! 
•     Keep this ride low intensity in Zone 2 
•     Challenge yourself a little, but don't feel completely tired afterwards
•   Saturday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training
•   Sunday. Main Run. (40mins): 
•     Warm Up. 10 Minutes: Easy jogging warm up Zone 2 effort 
•     Prep Set. 5 Minutes: 5 minutes of running drills & dynamic stretching and 5x50m strides building to Zone 4 Zone 4 effort 
•     Running time trial. 3 kilometers (1.86 miles): Run this distance as fast as possible 
•     Cool Down. 5 Minutes: Easy jogging to cool down Enter your time in the app to get up to date personalized pace suggestions in run workouts
• Week 8: Transition to Next Training Phase & Re-Test FTP. (7:55-9:10hrs):
•   Monday. Main Swim. (45-60mins):
•     Warm Up. 300 at extremely easy effort: Use fins and snorkel, Swim this 300 continuously, alternating between 25 of your choice drill immediately into 25 swim
•     Prep Set. Repeat 6 times. Use fins and a snorkel: 50 three stroke switch drill at 75% effort, 10 seconds rest
•     Main Set #1. Repeat 6 times. Use snorkel, band & pull. If using the Eney Buoy, fill one chamber: 50 at 80% effort, 15 seconds rest
•     Main Set #2. Repeat 5 times: Perform the following continuously going: 20 seconds of vertical kicking, 100 at 85% effort, 20 seconds rest
•     Main Set #3. Repeat twice. Use a band only: 100 at 80% effort, 30 seconds rest
•   Monday. Easy Run 2. (30mins): 
•     Easy run at low Zone 2 effort to build baseline fitness
•   Tuesday. Intense Bike. (35mins): 
•     Warm Up. 10 minutes building from easy effort into Zone 2 power
•     Main Set. 1 minute fast Zone 5 power, 1 minute easy, 90 seconds fast Zone 5 power, 1 minute easy, 2 minutes fast Zone 5 power, 1 minute easy, 2.5 minutes fast Zone 5 power, 1 minute easy, 3 minutes fast Zone 5 power, 1 minute easy
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Tuesday. Strength Workout 1. (30mins): 
•     30 minutes of triathlon specific strength training
•   Wednesday. Intense Run. (35mins):
•     Warm Up. 10 minutes easy jogging to warm up
•     Main Set. Repeat 6 times: 2 minutes fast Zone 5 pace, 2 minutes easy Zone 2
•   Wednesday. Mobility. (30mins):
•     30 minutes of light yoga
•   Thursday. Steady Bike. (30mins):
•     Warm Up. 10 Minutes: Building from easy effort to Zone 2 power
•     Main Set. Repeat 3 times: 3 minutes strong effort Zone 4 effort with rpm less than 60 rpm, 2 minutes easy spin
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Thursday. Strength Workout 3. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Steady Swim. (45-60mins):
•     Warm Up. 300 at extremely easy effort: Use fins and snorkel, Swim this 300 continuously, alternating between 25 of your choice drill immediately into 25 swim
•     Prep Set. Use a snorkel and fins: Swim 200 continuously going: 50 three stroke switch drill, 50 swim, 50 three stroke switch drill, 50 swim
•     Main Set #1. Repeat 4 times. Use snorkel, band & pull. If using the Eney Buoy fill one chamber: 100 at 80% effort, 15 seconds rest
•     Main Set #2. Repeat 10 times. Use tempo trainer set to 90%: 50 at 90% effort, 20 seconds rest
•     Main Set #3. Use snorkel, band & pull: 200 at 85% effort
•   Friday. Easy Run 1. (30mins): 
•     Easy run at low Zone 2 effort to build baseline fitness
•   Saturday. Main Bike. (30mins):
•     FTP Ramp Test. We recommend using the Zwift Ramp Test but you can do this on your own manually
•     Testing Protocol: 5 minutes easy spinning warmup. Start ramp test at a VERY easy effort. Ramp up by 20 watts (or 1 gear) every minute. Dig as deep as you possibly can and MAX OUT! 75% of your peak 1 minute average power is your FTP
•     If you don't have a power meter or indoor trainer that's ok! Use this test to double check your maximum heart rate. If your heart rate reaches a new high during this test, use that new number moving forward
•   Saturday. Strength Workout 2. (30mins): 
•     30 minutes of triathlon specific strength training
•   Sunday. Main Run. (75-120mins):
•     Easy run of anywhere from 75 minutes - 2 hours 
•     If it's easy for you to access them, do this run on trails or hills for a muscular endurance benefit
• Week 9: Begin 70.3 Training. (11:25-12:25hrs):
•   Monday. Technique Swim. (40-60mins):
•     Optional Muscle Activation. Repeat twice: 30 reps of stretch cordz 
•     Warm Up. 300 at extremely easy effort: Use fins and snorkel, Swim this 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 5 times, using a snorkel and fins: Swim these 100s continuously as: 25 right arm only, 25 swim, 25 left arm only, 25 swim, Focus on pointing your arm about 18" below the surface of the water and a quick catch 
•     Main Set #1. Repeat 6 times: 10 seconds of vertical kicking, 100 at 80% effort, 20 seconds rest 
•     Main Set #2. Repeat 3 times, using snorkel, band and pull: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•     Main Set #3. Repeat 4 times: Continuous 50 going: 25 at 70%, 25 at 95%, 20 seconds rest, Another continuous 50 doing the reverse: 25 at 95%, 25 at 70%, 20 seconds rest 
•   Monday. Mobility. (30mins):
•     30 minutes of light yoga
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 5 times: 4.5 minutes at strong Zone 4 effort Zone 4 power, 3.5 minutes easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Tuesday. Bonus Brick Run. (20mins): 
•     Perform this run immediately after a bike at target race pace
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 40 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 5 times: 100 at 75% effort with sighting once every 25, Perform a deck-up and do 10 seconds of jogging across the pool deck or on the spot, Dive or jump back in immediately and begin the next repetition 
•     Main Set #1. Repeat 3 times, using snorkel, band and pull: 200 at 80% effort, 15 seconds rest 
•     Main Set #2. Repeat 4 times: Swim 200 continuously as: 25 at 70%, 25 at 80%, 25 at 75%, 25 at 85%, 25 at 80%, 25 at 90%, 25 at 85%, 25 at 95%, 45 seconds rest 
•     Main Set #3. Repeat 8 times: 50 at 95% race take out effort, sighting three times every 25, Perform a deck up, 10 seconds rest, Dive or jump back in and swim 50 at 80% effort, 30 seconds rest
•   Wednesday. Intense Run. (55mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up at Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. Repeat 9 times: 2 minutes at fast effort in Zone 5 pacing, 2 minutes easy jog rest between 
•     Cool Down. 5 Minutes: Easy cool down jog Zone 2 pacing
•   Thursday. Steady Bike. (85mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 6 times: 3 minutes at Zone 3 power with 60-70rpm cadence, 3 minutes Zone 3 power with high cadence over 100rpm, 3 minutes low Zone 4 power with 60-70rpm cadence, 3 minutes easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Recovery Ride. (60mins):
•     60 Minutes riding in Zone 1 for total recovery 
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 30 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 7 times: 100 at 75% effort with sighting once every 25, Perform a deck-up and do 10 seconds of jogging across pool deck or on the spot, Dive or jump back in to start the next repetition 
•     Main Set #1. Perform this 450 continuously, using fins: 100 butterfly kick on your back at 70% effort, 100 swim at 70% effort, 75 butterfly kicking on back at 75% effort, 75 swim at 75% effort, 50 butterfly kicking on back at 80% effort, 50 swim at 80% effort, 25 butterfly kicking on back at 85% effort, 25 swim at 85% effort 
•     Main Set #2. Repeat twice, using snorkel, band and pull: 250 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•     Main Set #3. Repeat 4 times: 100 at 90% effort, 30 seconds rest, Use a Tempo Trainer set at 90% effort
•   Saturday. Main Bike. (120mins): 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Repeat 5 times: 5 minutes at 5% above target race power at target race power, 2.5 minutes easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort 
•     Be in aero position for as much as possible and make sure you're in aero position during intervals
•   Saturday. Main Brick Run. (30mins): 
•     Perform this run immediately after a bike at target race pace 
•   Sunday. Main Run. (70mins): 
•     Run easy at Zone 2 heart rate for the entire run, except for the main set 
•     Main Set: 20 Minutes running at target race pace 
•     Perform this run on hills or trails if possible
• Week 10: Recovery & Run Testing Week. (9:20-10:40hrs):
•   Monday. Technique Swim. (30-50mins):
•     Warm Up. Use fins and snorkel: Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 10 times, using a snorkel and fins: Perform these 50s continuously as: 25 side kick at 75% effort, 25 swim at 75% effort 
•     Main Set #1. Repeat 3 times: 20 seconds of fast vertical kicking, 100 at 80% effort, 20 seconds rest 
•     Main Set #2. Repeat twice, using snorkel, band and pull: 200 at 85% effort, 10 seconds rest, Use a Tempo Trainer. 
•     Main Set #3. Repeat 3 times: Swim these 50s continuously as: 25 at 75% effort, 25 at 95% effort, 20 seconds rest, 25 at 95% effort, 25 at 75% effort, 20 seconds rest
•   Monday. Mobility. (30mins):
•     30 minutes of light yoga
•   Tuesday. Intense Bike. (60mins): 
•     Warm Up. 15 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate, Include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 10 times: 20 seconds fast effort Zone 5 power, 40 seconds easy spin 
•     Rest Set. 5 Minutes: Easy spinning to recover 
•     Main Set. Repeat 10 times: 30 seconds strong effort Zone 4 power, 30 seconds easy spin 
•     Rest Set. 5 Minutes: Easy spinning to recover 
•     Main Set. Repeat 10 times: 20 seconds fast effort Zone 5 power, 40 seconds easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Tuesday. Bonus Brick Run. (20-40mins): 
•     OPTION 1 (preferred): Run for 20 minutes after a bike 
•     OPTION 2: Run for 40 minutes later in the day 
•     No matter when you do the run keep the intensity in Zone 2 heart rate
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Use fins and snorkel: Swim 350 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 3 times: 100 at 70% effort, sighting twice every 25, Perform a deck-up and do 10 seconds of jogging across the pool deck or on the spot, Immediately dive or jump back in and begin the next repetition 
•     Main Set #1. Repeat 4 times, using snorkel, band and pull: 200 at 75% effort, 15 seconds rest 
•     Main Set #2. Repeat twice: Swim 200 continuously as: 25 at 70%, 25 at 80%, 25 at 75%, 25 at 85%, 25 at 80%, 25 at 90%, 25 at 85%, 25 at 95% 
•     Main Set #3. Repeat 8 times: 50 at 95% race take out effort, sighting three times every 25, Perform a deck up & take 10 seconds rest, Dive or jump back in and swim 50 at 80% effort, 30 seconds rest
•   Wednesday. Intense Run. (45mins): 
•     Progression Run. 45 Minutes: 15 minutes at easy Zone 2 warm up pace Zone 2 pacing, 15 minutes running at your target race pace at target race pace, 15 minutes running at tempo pace top of Zone 3 pacing 
•   Thursday. Steady Bike. (50mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 3 times: 10 minutes Top of Zone 3 top of Zone 3 power, with low cadence 60-70rpm, 2 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Recovery Ride. (75mins): 
•     Ride in Zone 1 for total recovery
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Use fins and snorkel: Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim this 500 continuously, using snorkel, band and pull: 125 at 70% effort, 125 at 75% effort, 125 at 80% effort, 125 at 85% effort 
•     Main Set #1. Swim this 500 continuously, using fins: 100 back kick at 70% effort, 100 swim at 70% effort, 75 back kick at 75% effort, 75 swim at 75% effort, 50 back kick at 80% effort, 50 swim at 80% effort, 25 back kick at 85% effort, 25 swim at 85% effort 
•     Main Set #2. Use a Tempo Trainer set at 85%: Swim 250 continuously as: 10 seconds of vertical kicking, 125 at 85% effort, 10 seconds of vertical kicking, 125 at 85% effort 
•     Main Set #3. Repeat 6 times, using a snorkel: Swim 50 continuously as: 25 of snorkel-only kick at 85%, 25 swimming at 90%, 15 seconds rest 
•   Saturday. Main Bike. (80mins): 
•     Ride easy, remaining in Zones 1 or 2 HR
•   Saturday. Main Brick Run. (20mins): 
•     Perform this run immediately after a bike, running the first 5 minutes at target race pace, then run easy at Zone 2 effort for the remainder of the run
•   Sunday. Main Run. (50mins):
•     Warm Up: 10 Minutes: Easy jogging warm up Zone 2 effort 
•     Prep Set. 5 Minutes: 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Running time trial. 3 kilometers (1.86 miles): Run this distance as fast as possible 
•     Cool Down. 10 minutes: Run the remainder of the run in Zone 2
• Week 11: Recovery & FTP Testing Week. (7:55-8:55hrs):
•   Monday. Technique Swim. (30-50mins):
•     Warm Up. Using fins and snorkel, swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 4 times, using a snorkel and fins: Swim 100 continuously as: 25 left arm only, 25 swim at 75% effort, 25 right arm only, 25 swim at 75% effort, Focus on pointing your arm about 18" below the surface of the water and a quick  catch 
•     Main Set #1. Repeat twice, using snorkel, band and pull: 250 at 85% effort, 30 seconds, Use a Tempo Trainer set at 85% 
•     Main Set #2. Repeat twice: 200 at 80% effort, 20 seconds rest, Perform a kayak push-off the wall at each turn 
•     Main Set #3. Repeat twice, using snorkel, band, pull: 100 at 80% effort, 20 seconds rest, If using the Eney Buoy fill 1 chamber, if not use band only 
•   Monday. Mobility. (30mins):
•     30 minutes of light yoga
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate, Include 4x20 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat twice: 2 minutes fast effort low Zone 5 low Zone 5 power, 1 minute easy spin, 3 minutes fast effort low Zone 5 low Zone 5 power, 1 minute easy spin, 4 minutes fast effort low Zone 5 low Zone 5 power, 1 minute easy spin, 5 minutes fast effort low Zone 5 low Zone 5 power, 5 minutes easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Tuesday. Bonus Brick Run. (30mins): 
•     Easy Zone 2 HR run done immediately after a bike
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Using fins and snorkel, swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 300 continuously, using fins: 100 of butterfly kick on your back at 75% effort, 100 swim at 75% effort, 100 of butterfly kick on your back at 75% effort 
•     Main Set #1. Repeat twice with 60 seconds rest between: Swim this broken 500 continuously repeating the following pattern five times: 50 at 85% effort, sighting three times every 25, 50 at 75% effort, sighting twice every 25, Perform a deck-up and 10 seconds of jogging or running on spot then, Jump or dive in to start the next repetition 
•     Main Set #2. Repeat 4 times, using snorkel, band and pull: 100 at 80% effort, 15 seconds rest 
•     Main Set #3. Repeat 3 times: 25 at 80%, 10 seconds rest, 25 at 85%, 10 seconds rest, 25 at 90%, 10 seconds rest
•   Wednesday. Intense Run. (40mins): 
•     Warm Up. 20 Minutes: Run at an easy Zone 2 pace 
•     Main Set. Repeat 6 times: 30 seconds fast effort in Zone 5 pacing, 2 minutes easy jog between 
•     Cool Down. 5 Minutes: Easy jogging to cool down Zone 2 effort
•   Thursday. Steady Bike. (50mins): 
•     Warm Up. 15 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat twice: 2 minutes Zone 5 effort, with 70-80rpm cadence, 3 minutes Zone 4 effort, with 60-70rpm cadence, 5 minutes at target race power at target race power with 50-60rpm cadence, 5 minutes easy spinning between repeats 
•     Cool Down. 10 Minutes: Easy spinning at Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Recovery Ride. (60mins): 
•     Ride in Zone 1 for total recovery 
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Using fins and snorkel, Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set: Swim this broken 700 continuously repeating the following pattern seven times: 25 at 90% effort from a dive or jump start, sighting three times every 25, 75 at 75%, sighting once every 25, Perform a deck-up with 10 seconds of running on deck or on the spot then dive back in for the next repetition 
•     Main Set #1. Use snorkel - band - pull: 600 swimming steady at 80% effort 
•     Main Set #2. Repeat twice: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•   Saturday. Main Bike. FTP Ramp Test. 
•     We recommend using the Zwift Ramp Test but you can do this on your own manually
•     Testing Protocol: 5 minutes easy spin warm up, Start ramp test at a VERY easy effort, Ramp up by 20 watts (or 1 gear) every minute, Dig as deep as you possibly can and MAX OUT! 75% of your peak 1 minute average power is your FTP
•     If you don't have a power meter or indoor trainer that's ok! Use this test to double check your maximum heart rate. If your heart rate reaches a new high during this test, use that number in your training
•   Saturday. Main Brick Run. (30mins): 
•     Perform this run immediately after a bike, running the first 5 minutes at fast Zone 5 pace, Run the remainder at target race pace 
•   Sunday. Main Run. (50mins): 
•     Run Easy run at Zone 2 heart rate 
• Week 12: Build Triathlon Specific Fitness. (13:40-15:05hrs): 
•   Monday. Technique Swim. (40-60mins):
•     Optional Muscle Activation. Repeat twice: 70 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 6 times, using fins: Swim 50 continuously as: 25  side kick at 75% effort (alternate sides each rep), 25 swim at 75% effort, 10 seconds rest 
•     Main Set #1. Repeat 6 times, using snorkel, band and pull: 100 at 80% effort, 15 seconds rest, Focus on a quick  catch at the front of the stroke reducing all gliding 
•     Main Set #2. Repeat 4 times: 15 seconds of vertical kicking, 125 at 80%, 25 at 90% effort 
•     Main Set #3. Repeat 20 times: 25 at 95% effort, 20 seconds rest 
•   Monday. Mobility. (30mins):
•     30 minutes of light yoga
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 15 Minutes: Build from easy to Zone 2 heart rate, Include 4x20 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set #1. Repeat 10 times: 30 seconds fast Zone 5 power, 30 seconds easy spin 
•     Recovery Interval. 3 Minutes: Easy spinning 
•     Main Set #2. Repeat 4 times: 2 minutes Top of Zone 3 with 60-70rpm cadence top of Zone 3 power, 30 seconds easy spin 
•     Recovery Interval. 3 Minutes: Easy spinning 
•     Main Set #3. Repeat 10 times: 30 seconds fast Zone 5 power, 30 seconds easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Tuesday. Bonus Brick Run. (25-50mins): 
•     OPTION 1 (preferred): Run for 25 minutes after a bike 
•     OPTION 2: Run 50 minutes later in the day 
•     No matter when you do the run keep the intensity in Zone 2 heart rate
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 70 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 600 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 4 times, sighting twice every 25: Swim 200 continuously as: 100 swimming at 75%, Perform a deck-up & wait 10 seconds, Jump or dive back in and continue the set, 100 swimming at 85%, Perform a deck-up & wait 10 seconds, Jump or dive back in and continue the set 
•     Main Set #1. Repeat 10 times, using snorkel, band and pull: 100 at 85% effort, 10 seconds rest, Use a Tempo Trainer 
•     Main Set #2. 400: Swim steady at 80% 
•     Main Set #3. Repeat 20 times: 10 seconds of fast vertical kicking, 25 at 85% effort, 10 seconds rest 
•   Wednesday. Intense Run. (55mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. Repeat 5 times: 6 minutes at strong Zone 4 effort, 1 minute easy jogging 
•     Cool Down. 5 Minutes: Easy jogging to cool down Zone 2 HR
•   Thursday. Steady Bike. (75mins): 
•     Warm Up. 15 Minutes: Building from easy effort to Zone 2 heart rate 
•     Main Set. Repeat 4 times: 6 minutes Top of Zone 3 60-70rpm cadence top of Zone 3 power, 3 minutes Zone 2 power with normal cadence, 3 minutes Zone 3 power +100rpm cadence, 2 minutes Zone 2 power with normal cadence 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training 
•   Friday. Recovery Ride. (60mins): 
•     Ride in Zone 1 for total recovery
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 70 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice, sighting twice every 25: Swim 100 continuously as: 25 at 70% effort, 25 at 75% effort, 25 at 80% effort, 25 at 85% effort, Perform a deck-up, wait 10 seconds, then jump or dive back in and start the next repetition 
•     Main Set #1. Repeat twice, using snorkel, band and pull 500 at 80% effort, 20 seconds rest, Use a Tempo Trainer 
•     Main Set #2. Repeat 6 times: Swim 100 continuously as: 10 seconds of fast vertical kicking, 50 at 90% effort, 50 at 75% effort, 10 seconds rest 
•     Main Set #3. Repeat 8 times, using snorkel, band, pull: 50 at 80% effort, 15 seconds rest, If using the Eney Buoy fill 1 chamber, if not use band only
•   Saturday. Main Bike. (210mins): 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Repeat 3 times: 15 minutes at 10% above target race power at target race power, 5 minute easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort 
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals
•   Saturday. Main Brick Run. (50mins): 
•     Perform this run immediately after a bike, running the first 15 minutes at or slightly above your target race pace at target race pace, Settle in to easy Zone 2 effort for the remainder of the run 
•   Sunday. Main Run. (100mins): 
•     Run easy at Zone 2 heart rate except for the main set
•     Main Set. Towards the end of this run repeat this set 3 times: 7 minutes above target race pace, 3 minutes easy jogging 
•     Try to run on a surface that's as similar to the surface you'll run on in your race as possible (ie. if your race is on roads, run on roads)
• Week 13: Recovery Week. (10:10-11:10hrs):
•   Monday. Technique Swim. (30-50mins):
•     Warm Up. Using fins and snorkel, Swim 250 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 4 times, using fins: Swim 50 continuously as: 25  side kick (alternate sides each rep), 25 swim at 75% effort, 10 seconds rest 
•     Main Set #1. Repeat 4 times, using snorkel, band and pull: 100 at 80% effort, 15 seconds rest, Focus on a quick catch at the front of the stroke reducing all gliding 
•     Main Set #2. Repeat 7 times: Swim 50 continuously as: 15 seconds of vertical kicking, 25 at 80%, 25 at 90% effort, 15 seconds rest 
•     Main Set #3. Repeat 12 times, using snorkel, band, pull: 25 at 85% effort, 10 seconds rest, If using the Eney Buoy fill 1 chamber, if not use band only 
•   Monday. Mobility. (30mins):
•     30 minutes of light yoga
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 15 Minutes: Build from easy to Zone 2 heart rate, During this warm up include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set #1. Repeat 10 times: 20 seconds fast effort Zone 5 power, 40 seconds easy spin 
•     Recovery Interval. 3 Minutes: Easy spinning 
•     Main Set #2. Repeat once: 4 minutes at top of Zone 3 top of Zone 3 power with 50rpm, 3 minutes at top of Zone 3 top of Zone 3 power with 60rpm, 2 minutes at top of Zone 3 top of Zone 3 power with 70rpm, 1 minute at top of Zone 3 top of Zone 3 power with 80rpm 
•     Recovery Interval. 3 Minutes: Easy spinning 
•     Main Set #3. Repeat 10 times: 20 seconds fast effort Zone 5 power, 40 seconds easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Tuesday. Bonus Brick Run. (25mins): 
•     Perform this run immediately after a bike, running the first 5 minutes above target race pace, Settle into easy Zone 2 effort for the remainder of the run 
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 6 times: 100 at 70% effort, Perform a deck-up & wait 10 seconds, Jump or dive back in and begin the next repetition 
•     Main Set #1. Repeat twice, using snorkel, band and pull: 400 at 85% effort, 20 seconds rest 
•     Main Set #2. Repeat 4 times: 100 at 80%, 15 seconds rest 
•     Main Set #3. Repeat 12 times: 25 at 90% effort, 5 seconds rest
•   Wednesday. Intense Run. (45mins): 
•     Warm Up. 15 Minutes: Run at an easy Zone 2 pace 
•     Main Set. Repeat 10 times: 30 seconds fast effort in Zone 5 pacing, 2 minutes easy jog between 
•     Cool Down. 5 Minutes: Easy jogging to cool down Zone 2 effort
•   Thursday. Steady Bike. (55mins): 
•     Warm Up. 15 Minutes: Building from easy effort to Zone 2 heart rate 
•     Main Set. Repeat 4 times: 5 minutes top of Zone 3 power with low cadence 60-70rpm top of Zone 3 power, 1 minute Zone 4 power with high cadence +100rpm, 3 minutes easy spin 
•     Cool Down. 4 Minutes: Easy spinning at Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training  
•   Friday. Recovery Ride. (60mins): 
•     Ride in Zone 1 for total recovery 
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Using fins and snorkel, Swim 250 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice: Swim 200 continuously as: 100 at 70% effort, Perform a deck-up, wait 10 seconds then jump or dive back in and continue this set, 100 at 70% effort, Perform a deck-up, wait 60 seconds then jump back in the pool and repeat 
•     Main Set #1. Repeat twice, using snorkel, band and pull: 200 at 80% effort, 15 seconds rest 
•     Main Set #2. Repeat 3 times: Swim 100 continuously as: 10 seconds of FAST vertical kicking, 25 at 90%, 75 at 75%, 10 seconds rest 
•     Main Set #3. Repeat 3 times: 50 at 85% effort, 10 seconds rest, Sight one time every 25
•   Saturday. Main Bike. (120mins): 
•     Ride steady at Zones 1 or 2 HR 
•   Saturday. Main Brick Run. (30mins): 
•     Perform this run immediately after a bike, running the first 5 minutes above target race pace, Settle into target race pace at target race pace for the remainder of the run 
•   Sunday. Main Run. (60mins): 
•     Run steady, all in Zone 2 heart rate 
•     Perform this run on hills or trails if possible 
• Week 14: Recovery Week. (12:30-13:30hrs): 
•   Monday. Technique Swim. (30-50mins):
•     Warm Up. Using fins and snorkel, Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Use fins & snorkel: 100 MOTTIVator drill at 75% effort, 10 seconds rest, 100 swim at 75% effort, 10 seconds rest, 100 MOTTIVator drill at 75% effort, 10 seconds rest 
•     Main Set #1. Repeat twice: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer 
•     Main Set #2. Repeat 10 times, using snorkel, band and pull: 50 at 80% effort, 15 seconds rest, If using the Eney Buoy fill 1 chamber, if not use band only 
•     Main Set #3. Repeat 10 times: 25 at 95% effort starting from a kayak push-off, 20 seconds rest 
•   Monday. Mobility. (30mins):
•     30 minutes of light yoga
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 15 Minutes: Build from easy to Zone 2 heart rate, Include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 5 times: 5 minutes in mid to high Zone 4 power, 3 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Tuesday. Bonus Brick Run. (30mins): 
•     Run immediately after a bike, Run in Zone 2 heart rate
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice, using fins: 50 butterfly kick on your back at 75% effort, 5 seconds rest, 50 swim at 75% effort, 5 seconds rest 
•     Main Set #1. Repeat twice with 2 minutes rest between: Swim this broken 700 Continuously repeating the following pattern seven times: Dive or jump in and swim 50 at 90% effort sighting three times every 25, 50 at 75% sighting once every 25, Perform a deck-up with 10 seconds of running on deck or on the spot 
•     Main Set #2. Repeat 4 times, using snorkel, band and pull: 100 at 80% effort, 15 seconds rest 
•     Main Set #3. Repeat 8 times: 25 at 95% effort, 20 seconds rest 
•   Wednesday. Intense Run. (45 mins): 
•     Run easy at Zone 2 heart rate 
•   Thursday. Steady Bike. (60mins): 
•     Warm Up. 10 Minutes: Build from easy spinning to Zone 2 heart rate 
•     Main Set. Repeat 3 times: 12 minutes just above target race power at target race power in aerobars with low cadence 60-70rpm, 3 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Recovery Ride. (75mins): 
•     Ride in Zone 1 for total recovery
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Using fins and snorkel, Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice, using fins & snorkel: Swim 100 continuously as: 50 MOTTIVator drill, 50 swimming at 75% effort, 10 seconds rest 
•     Main Set #1. Use snorkel - band - pull: 400 at 85% effort 
•     Main Set #2. Repeat twice: Swim 300 continuously as: 100 at 70% sighting once every 25, Perform a deck-up and 10 seconds jog or run on spot then dive or jump back in to continue the set, 100 at 80% sighting twice every 25, Perform a deck up and 10 seconds jog or run on spot then dive or jump back in to continue the set, 100 at 90% sighting three times every 25, Perform a deck up and 10 seconds jog or run on spot, 60 seconds rest 
•     Main Set #3. Repeat 6 times: 25 taking the first 10 strokes at FAST 90% effort, then swim easy to the wall, 30 seconds rest, 25 swim easy off the wall, then at FAST 90% effort for the final 10 strokes into the wall, 30 seconds rest 
•   Saturday. Main Bike. (150mins): 
•     Ride steady, gradually increasing from easy effort and finishing with HR towards the top of Zone 2 heart rate 
• Easy Ride. (75mins): 
•     Ride in Zone 1 for total recovery 
•   Saturday. Main Brick Run. (25mins): 
•     Perform this run immediately after a bike, Run at your target race pace at target race pace 
•   Sunday. Main Run. (75mins):
      Run easy at Zone 2 heart rate 
•     Perform this run on hills or trails if possible
• Week 15: Adapt to New Training Load. (15:05-16:05hrs):
•   Monday. Technique Swim. (40-60mins):
•     Optional Muscle Activation. Repeat twice: 100 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 350 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 10 times, using fins & snorkel: Swim 50 continuously as: 25 fist drill at 75% effort, 25 swim at 75% effort 
•     Main Set #1. Repeat 5 times, using snorkel, band and pull: 100 at 80% effort, 5 seconds rest, Use a Tempo Trainer 
•     Main Set #2. Repeat 10 times, using a snorkel: Swim these 50s continuously as: 25 of kick at 85%, 25 swim at 75% effort, 10 seconds rest 
•     Main Set #3. Repeat 20 times: 25 at 95% effort starting from a kayak push-off, 20 seconds rest 
•   Monday. Mobility. (30mins):
•     30 minutes of light yoga
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 15 Minutes: Build from easy to Zone 2 heart rate, During this 15 minute warm up include 5x10 second surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 4 times: 2.5 minutes fast Zone 5 power, 90 seconds easy spin 
•     Recovery Interval. 5 Minutes: Easy spinning 
•     Main Set. Repeat 4 times: 2.5 minutes fast Zone 5 power, 90 seconds easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Tuesday. Bonus Brick Run. (30mins): 
•     Perform this run immediately after a bike, running easy in Zone 2
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 100 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Use fins: Swim 100 Continuously as: 50 butterfly kick on your back at 70%, 50 swim at 70%, 10 seconds rest, Swim 100 Continuously as: 50 butterfly kick on your back at 75%, 50 swim at 75%, 10 seconds rest, Swim 100 Continuously as: 50 butterfly kick on your back at 80%, 50 swim at 80%, 10 seconds rest, Swim 100 Continuously as: 50 butterfly kick on your back at 85%, 50 swim at 85%, 10 seconds rest, Swim 100 Continuously as: 50 butterfly kick on your back at 85%, 50 swim at 85% 
•     Main Set #1. Repeat 6 times: Swim 250 continuously as: 100 swimming at 90% effort, 150 swim at 80%, 10 seconds rest 
•     Main Set #2. Repeat 8 times, using snorkel, band and pull: 100 at 85% effort, 10 seconds rest, Use a Tempo Trainer 
•     Main Set #3. Repeat 8 times: Swim 50 continuously as: 25 at 90% sighting three times every 25, 25 at 80% sighting twice every 25, 10 seconds rest 
•   Wednesday. Intense Run. (70mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. 50 Minutes: 15 minutes at target race pace, 15 minutes a little above target race pace, 20 minutes running steady at tempo pace top of Zone 3 pacing 
•     Cool Down. 5 Minutes: Easy jogging cool down Zone 2 pacing 
•   Thursday. Steady Bike. (80mins): 
•     Warm Up. 10 Minutes: Build from easy to Zone 2 heart rate 
•     Main Set. Repeat 6 times: Ride keeping your heart rate at the top of Zone 2 heart rate: 5 minutes at comfortable cadence, 5 minutes at 60-70rpm cadence 
•     Cool Down. 10 Minutes: Easy spinning at Zone 1 effort
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training 
•   Friday. Recovery Ride. (90mins): 
•     Ride in Zone 1 for total recovery 
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 100 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 250 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 700 continuously repeating the following pattern seven times: 100 at 70% effort, Perform a deck-up and 10 seconds of jogging or running on spot, Jump or dive back into the pool to continue the set 
•     Main Set #1. Repeat twice, using snorkel, band and pull: 500 at 80% effort, 30 seconds rest, Use a Tempo Trainer 
•     Main Set #2. Repeat twice, using snorkel, band, pull: 250 at 85% effort, 15 seconds rest, Use a Tempo Trainer 
•     Main Set #3. Repeat 3 times: 100 at 90% effort, 30 seconds rest, Use a Tempo Trainer 
•   Saturday. Main Bike. (210mins): 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Repeat 4 times: 20 minutes at 10% above target race power at target race power, 10 minutes easy rest between 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals
•   Saturday. Main Brick Run. (45mins): 
•     Perform this run immediately after a bike 
•     Run Progression: 15 minutes at easy Zone 2 pace Zone 2 pacing, 15 minutes at target race pace, 15 minutes above target race pace  
•   Sunday. Main Run. (135mins): 
•     1:45 hours running at Zone 2 heart rate, 30 minutes at target race pace 
•     Try to run on a surface that's as similar to the surface you'll run on in your race as possible (ie. if your race is on roads, run on roads)
• Week 16: Build Triathlon Specific Fitness. (13:10-14:40hrs): 
•   Monday. Technique Swim. (40-60mins):
•     Optional Muscle Activation. Repeat twice: 60 reps of stretch cordz 
•     Warm Up. 300 at extremely easy effort: Use fins and snorkel, Swim this 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 4 times, using snorkel and fins: Swim these 100s continuously as: 25 left arm only at 75% effort, 25 swim at 75% effort, 25 right arm only at 75% effort, 25 swim at 75% effort, Focus on pointing your arm about 18" below the surface of the water and a quick  catch 
•     Main Set #1. Repeat 4 times, using snorkel, band and pull: 250 at 85% effort, 30 seconds rest, Use Tempo Trainer set at 85% (2 strokes per minute above your previous 85% number.) 
•     Main Set #2. Repeat 3 times: 200 at 80% effort, 20 seconds rest, Perform a kayak push-off at each turn 
•     Main Set #3. Repeat twice, using snorkel, band, pull: 100 at 80% effort, 30 seconds rest, If using the Eney Buoy fill 1 chamber, if not use band only 
•   Monday. Mobility. (30mins):
•     30 minutes of light yoga
•   Tuesday. Intense Bike. (60mins): 
•     Warm Up. 15 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate, Include 3x30 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Perform once: 5 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 4 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 3 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 2 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 1 minute at fast effort low Zone 5 power, 1 minute easy spinning, 1 minute at fast effort low Zone 5 power, 1 minute easy spinning, 2 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 3 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 4 minutes at fast effort low Zone 5 power, 1 minute easy spinning, 5 minutes at fast effort low Zone 5 power, 1 minute easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Tuesday. Bonus Brick Run. (30-60mins): 
•     OPTION 1 (preferred): Run for 30 minutes after a bike 
•     OPTION 2: Run 60 minutes later in the day 
•     No matter when you do the run keep the intensity in Zone 2 heart rate
•   Wednesday. Intense Run. (60mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. Repeat 8 times: 4 minutes at Zone 4 pace, 1 minute easy jog between 
•     Cool Down. 5 Minutes: Easy jogging to cool down Zone 2 effort 
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 60 reps of stretch cordz 
•     No Warm Up: After StretchCordz, do some arm circles, body twists, squats, and jumps to bring your heart rate up. 
•     Prep Set. 2 Minutes: Take this time to get mentally prepared as you would before a race start 
•     Race Simulation. 1250: 100-200 starting explosively from a jump or dive, swimming at 90-95% race take out effort & sighting twice every 25, 1150-1050 at 70-75% effort, sighting twice every 25, Perform a deck-up with 10 seconds of light jogging, 2 minutes rest 
•     Recovery set. Repeat 6 times, using fins: Swim these 50s continuously as: 25 back kick at easy 70-75% effort, 25 swim at easy 70-75% effort 
•     Main Set #1. Repeat 4 times, using snorkel, band and pull: 100 at 80% effort, 10 seconds rest 
•     Main Set #2. Repeat 4 times: 25 at race take out effort, sighting twice every 25, 20 seconds rest 
•   Thursday. Steady Bike. (90mins): 
•     Ride steady in zones 1 and 2 HR besides the following interval done anytime during the ride 
•     Main Set. 20 Minutes: Ride with heart rate right at the top of Zone 2 heart rate, Keep a low cadence of 70-80rpm, Ride in the aerobars for this interval 
•     Cool Down. 5 Minutes: Easy spinning at Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Recovery Ride. (60mins): 
•     Ride in Zone 1 for total recovery
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 50 reps of stretch cordz 
•     Warm Up. 300 at extremely easy effort: Use fins and snorkel, Swim this 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice with 60 seconds rest between: Swim this broken 300 continuously repeating the following pattern three times: 25 at 90-95% effort sighting three times every 25, 75 easy 75% effort, sighting twice every 25, Perform a deck-up and 10 seconds of running or jogging in place 
•     Main Set #1. Repeat twice, using snorkel, band and pull: 600 at 80% effort, 30 seconds rest 
•     Main Set #2. Repeat 3 times: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% (2 strokes per minute higher than previous 85% setting) 
•   Saturday. Main Bike. (170mins): 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Perform once: 10 minutes at 5% above target race power at target race power, 5 minutes easy spinning, 20 minutes at 5% above target race power at target race power, 5 minutes easy spinning, 10 minutes at 5% above target race power at target race power, 5 minutes easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort 
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals
•   Saturday. Main Brick Run. (50 mins): 
•     Run immediately after a bike, Keep the pace easy Zone 2 heart rate 
•   Sunday. Main Run. (80mins): 
•     Run easy at Zone 2 heart rate except for the main set
•     Main Set. Towards the end of this run repeat this set 3 times: 5 minutes above target race pace, 3 minutes easy jogging 
•     Try to run on a surface that's as similar to the surface you'll run on in your race as possible (ie. if your race is on roads, run on roads)
• Week 17: Recovery Week. (10:15-11:15hrs):
•   Monday. Technique Swim. (30-50mins):
•     Warm Up. Using fins and snorkel, Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 10 times, using fins and snorkel: Swim 50 continuously as: 25 fist drill at 75% effort, 25 swim at 75% effort 
•     Main Set #1. Repeat 3 times, using snorkel, band and pull: 100 at 80% effort, 10 seconds rest, Use a Tempo Trainer 
•     Main Set #2. Repeat 4 times, using a snorkel: Swim these 50s continuously as: 25 kick at 85% effort, 25 swim at 85% effort, 10 seconds rest 
•     Main Set #3. Repeat 16 times: 25 at 95% effort starting from a kayak push-off, 20 seconds rest 
•   Monday. Mobility. (30mins):
•     30 minutes of light yoga
•   Tuesday. Intense Bike. (50mins): 
•     Warm Up. 15 Minutes: Build from easy to Zone 2 heart rate, During this 15 minute warm up include 5x10 second surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 3 times: 3 minutes fast Zone 5 power, 1 minute easy spinning 
•     Recovery Interval. 5 Minutes: Easy spinning 
•     Main Set. Repeat 3 times: 3 minutes fast Zone 5 power, 1 minute easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Tuesday. Bonus Brick Run. (15mins): 
•     Perform this run immediately after a bike, running at slightly over target race pace at target race pace
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Use fins: 50 butterfly kick on your back at 70%, 50 swim at 70%, 50 butterfly kick on your back at 75%, 50 swim at 75%, 50 butterfly kick on your back at 80%, 50 swim at 80%, 50 butterfly kick on your back at 85%, 50 swim at 85%, 50 butterfly kick on your back at 85%, 50 swim at 85% 
•     Buoy Surge Simulation. Repeat 4 times: 250 at 80% effort, At the start of every 50 perform 10 strokes at 90% then settle back into 80%, 10 seconds rest 
•     Main Set #1. Repeat 6 times, using snorkel, band and pull: 100 at 85% effort, 10 seconds rest, Use a Tempo Trainer 
•     Main Set #2. Repeat 6 times: Swim 50 continuously as: 25 at 90% sighting three times every 25, 25 at 80% sighting twice every 25, 20 seconds rest
•   Wednesday. Intense Run. (50mins): 
•     Run easy at Zone 2 effort 
•   Thursday. Steady Bike. (60mins): 
•     Warm Up. 15 Minutes: Build from easy to Zone 2 heart rate 
•     Main Set. Repeat 5 times: 4 minutes at Top of Zone 3 with 60-70rpm cadence top of Zone 3 power, 2 minutes at Top of Zone 3 with 50-60rpm cadence top of Zone 3 power, 1 minute easy spinning 
•     Cool Down. 10 Minutes: Easy spinning at Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training 
•   Friday. Recovery Ride. (60mins): 
•     Ride in Zone 1 for total recovery
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Using fins and snorkel, Swim 150 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 7 times: 100 at 70% effort, sighting twice every 25, Perform a deck-up and 10 seconds of jogging or running on spot, Jump or dive back into the pool to start the next repetition 
•     Main Set #1. Use snorkel - band - pull: 500 at 75% effort 
•     Main Set #2. Repeat twice, using snorkel, band, pull: 250 at 85% effort, 20 seconds rest, Use a Tempo Trainer 
•     Main Set #3. Repeat twice: 100 at 90% effort, 30 seconds rest 
•   Saturday. Main Bike. (120mins): 
•     Remain at Zones 1 or 2 HR for the entire ride except for the main set 
•     Main Set. Repeat 10 times: 30 seconds at Zone 5 low Zone 5 power, 30 seconds easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals 
•   Saturday. Main Brick Run. (25mins): 
•     Perform this run as soon after bike as possible, 5 minutes just above target race pace, 20 minutes at Zone 2 pacing 
•   Sunday. Main Run. (75mins): 
•     Run easy at Zone 2 heart rate 
•     Perform this run on hills or trails if possible
• Week 18: Begin Peak 70.3 Training Months. (11:25-12:25hrs):
•   Monday. Technique Swim. (40-60mins):
•     Optional Muscle Activation. Repeat twice: 30 reps of stretch cordz 
•     Warm Up. 300 at extremely easy effort: Use fins and snorkel, Swim this 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 5 times, using a snorkel and fins: Swim these 100s continuously as: 25 right arm only, 25 swim, 25 left arm only, 25 swim, Focus on pointing your arm about 18" below the surface of the water and a quick catch 
•     Main Set #1. Repeat 6 times: 10 seconds of vertical kicking, 100 at 80% effort, 20 seconds rest 
•     Main Set #2. Repeat 3 times, using snorkel, band and pull: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•     Main Set #3. Repeat 4 times: Continuous 50 going: 25 at 70%, 25 at 95%, 20 seconds rest, Another continuous 50 doing the reverse: 25 at 95%, 25 at 70%, 20 seconds rest 
•   Monday. Mobility. (30mins):
•     30 minutes of light yoga
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 5 times: 4.5 minutes at strong Zone 4 effort Zone 4 power, 3.5 minutes easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Tuesday. Bonus Brick Run. (20mins): 
•     Perform this run immediately after a bike at target race pace
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 40 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 5 times: 100 at 75% effort with sighting once every 25, Perform a deck-up and do 10 seconds of jogging across the pool deck or on the spot, Dive or jump back in immediately and begin the next repetition 
•     Main Set #1. Repeat 3 times, using snorkel, band and pull: 200 at 80% effort, 15 seconds rest 
•     Main Set #2. Repeat 4 times: Swim 200 continuously as: 25 at 70%, 25 at 80%, 25 at 75%, 25 at 85%, 25 at 80%, 25 at 90%, 25 at 85%, 25 at 95%, 45 seconds rest 
•     Main Set #3. Repeat 8 times: 50 at 95% race take out effort, sighting three times every 25, Perform a deck up, 10 seconds rest, Dive or jump back in and swim 50 at 80% effort, 30 seconds rest
•   Wednesday. Intense Run. (55mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up at Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. Repeat 9 times: 2 minutes at fast effort in Zone 5 pacing, 2 minutes easy jog rest between 
•     Cool Down. 5 Minutes: Easy cool down jog Zone 2 pacing
•   Thursday. Steady Bike. (85mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 6 times: 3 minutes at Zone 3 power with 60-70rpm cadence, 3 minutes Zone 3 power with high cadence over 100rpm, 3 minutes low Zone 4 power with 60-70rpm cadence, 3 minutes easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Recovery Ride. (60mins):
•     60 Minutes riding in Zone 1 for total recovery 
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 30 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 7 times: 100 at 75% effort with sighting once every 25, Perform a deck-up and do 10 seconds of jogging across pool deck or on the spot, Dive or jump back in to start the next repetition 
•     Main Set #1. Perform this 450 continuously, using fins: 100 butterfly kick on your back at 70% effort, 100 swim at 70% effort, 75 butterfly kicking on back at 75% effort, 75 swim at 75% effort, 50 butterfly kicking on back at 80% effort, 50 swim at 80% effort, 25 butterfly kicking on back at 85% effort, 25 swim at 85% effort 
•     Main Set #2. Repeat twice, using snorkel, band and pull: 250 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•     Main Set #3. Repeat 4 times: 100 at 90% effort, 30 seconds rest, Use a Tempo Trainer set at 90% effort
•   Saturday. Main Bike. (120mins): 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Repeat 5 times: 5 minutes at 5% above target race power at target race power, 2.5 minutes easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort 
•     Be in aero position for as much as possible and make sure you're in aero position during intervals
•   Saturday. Main Brick Run. (30mins): 
•     Perform this run immediately after a bike at target race pace 
•   Sunday. Main Run. (70mins): 
•     Run easy at Zone 2 heart rate for the entire run, except for the main set 
•     Main Set: 20 Minutes running at target race pace 
•     Perform this run on hills or trails if possible
• Week 19: Build Race Specific Fitness. (11:45-12:45hrs):
•   Monday. Technique Swim. (40-60mins):
•     Optional Muscle Activation. Repeat twice: 30 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 5 times, using a snorkel and fins: Swim these 100s continuously as: 25 right arm only, 25 swim, 25 left arm only, 25 swim, Focus on pointing your arm about 18" below the surface of the water and a quick  catch 
•     Main Set #1. Repeat 6 times: 10 seconds of vertical kicking, 100 at 80% effort, 20 seconds rest 
•     Main Set #2. Repeat 3 times, using snorkel, band and pull: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•     Main Set #3. Repeat 4 times: Continuous 50 going: 25 at 70%, 25 at 95%, 20 seconds rest, Another continuous 50 doing the reverse: 25 at 95%, 25 at 70%, 20 seconds rest
•   Monday. Mobility. (30mins):
•     30 minutes of light yoga 
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 5 times: 5 minutes at strong Zone 4 effort Zone 4 power, 3 minutes easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Tuesday. Bonus Brick Run. (20mins): 
•     Perform this run immediately after a bike at target race pace 
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 40 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 5 times: 100 at 75% effort with sighting once every 25, Perform a deck-up and do 10 seconds of jogging across the pool deck or on the spot, Dive or jump back in immediately and begin the next repetition 
•     Main Set #1. Repeat 3 times, using snorkel, band and pull: 200 at 80% effort, 15 seconds rest 
•     Main Set #2. Repeat 4 times: Swim 200 continuously as: 25 at 70%, 25 at 80%, 25 at 75%, 25 at 85%, 25 at 80%, 25 at 90%, 25 at 85%, 25 at 95%, 45 seconds rest 
•     Main Set #3. Repeat 8 times: 50 at 95% race take out effort, sighting three times every 25, Perform a deck up, 10 seconds rest, Dive or jump back in and swim 50 at 80% effort, 30 seconds rest 
•   Wednesday. Intense Run. (60mins): 
•     Warm Up. 15 Minutes: 10 minute easy jog warm up at Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. Repeat 9 times: 2.5 minutes at fast effort in Zone 5, 2 minutes easy jog rest between 
•     Cool Down. 5 Minutes: Easy cool down jog Zone 2 pacing
•   Thursday. Steady Bike. (85mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 4 times: 4.5 minutes Zone 3 with 60-70rpm cadence Zone 3 power, 4.5 minutes Zone 3 with high cadence over 100rpm, 4.5 minutes low Zone 4 with 60-70rpm cadence between Zone 3 and 4 power, 4.5 minutes easy spinning 
•     Cool Down. 2 Minutes: Easy spinning Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training 
•   Friday. Recovery Ride. (60mins):
•     60 minutes riding in Zone 1 for total recovery
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 40 reps of stretch cordz 
•     Warm Up. Use fins and snorkel: Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 7 times: 100 at 75% effort with sighting once every 25, Perform a deck-up and do 10 seconds of jogging across pool deck or on the spot, Dive or jump back in to start the next repetition 
•     Main Set #1. Perform this 450 continuously, using fins: 100 butterfly kick on your back at 70% effort, 100 swim at 70% effort, 75 butterfly kicking on back at 75% effort, 75 swim at 75% effort, 50 butterfly kicking on back at 80% effort, 50 swim at 80% effort, 25 butterfly kicking on back at 85% effort, 25 swim at 85% effort 
•     Main Set #2. Repeat twice, using snorkel, band and pull: 250 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•     Main Set #3. Repeat 4 times: 100 at 90% effort, 30 seconds rest, Use a Tempo Trainer set at 90% effort 
•   Saturday. Main Bike. ((130mins): 
•     Ride easy in Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Repeat 3 times: 10 minutes at 5% above target race power at target race power, 5 minutes easy spinning 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals 
•   Saturday. Main Brick Run. (30mins): 
•     Perform this run immediately after a bike at or slightly above target race pace  
•   Sunday. Main Run. (75mins): 
•     Run easy at Zone 2 heart rate for the entire run, except for the main set 
•     Main Set: 20 minutes running at target race pace 
•     Perform this run on hills or trails if possible
• Week 20: Recovery & Run Re-Testing Week. (9:20-10:40hrs):
•   Monday. Technique Swim. (30-50mins):
•     Warm Up. Use fins and snorkel: Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 10 times, using a snorkel and fins: Perform these 50s continuously as: 25 side kick at 75% effort, 25 swim at 75% effort 
•     Main Set #1. Repeat 3 times: 20 seconds of fast vertical kicking, 100 at 80% effort, 20 seconds rest 
•     Main Set #2. Repeat twice, using snorkel, band and pull: 200 at 85% effort, 10 seconds rest, Use a Tempo Trainer. 
•     Main Set #3. Repeat 3 times: Swim these 50s continuously as: 25 at 75% effort, 25 at 95% effort, 20 seconds rest, 25 at 95% effort, 25 at 75% effort, 20 seconds rest
•   Monday. Mobility. (30mins):
•     30 minutes of light yoga
•   Tuesday. Intense Bike. (60mins): 
•     Warm Up. 15 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate, Include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 10 times: 20 seconds fast effort Zone 5 power, 40 seconds easy spin 
•     Rest Set. 5 Minutes: Easy spinning to recover 
•     Main Set. Repeat 10 times: 30 seconds strong effort Zone 4 power, 30 seconds easy spin 
•     Rest Set. 5 Minutes: Easy spinning to recover 
•     Main Set. Repeat 10 times: 20 seconds fast effort Zone 5 power, 40 seconds easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Tuesday. Bonus Brick Run. (20-40mins): 
•     OPTION 1 (preferred): Run for 20 minutes after a bike 
•     OPTION 2: Run for 40 minutes later in the day 
•     No matter when you do the run keep the intensity in Zone 2 heart rate
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Use fins and snorkel: Swim 350 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 3 times: 100 at 70% effort, sighting twice every 25, Perform a deck-up and do 10 seconds of jogging across the pool deck or on the spot, Immediately dive or jump back in and begin the next repetition 
•     Main Set #1. Repeat 4 times, using snorkel, band and pull: 200 at 75% effort, 15 seconds rest 
•     Main Set #2. Repeat twice: Swim 200 continuously as: 25 at 70%, 25 at 80%, 25 at 75%, 25 at 85%, 25 at 80%, 25 at 90%, 25 at 85%, 25 at 95% 
•     Main Set #3. Repeat 8 times: 50 at 95% race take out effort, sighting three times every 25, Perform a deck up & take 10 seconds rest, Dive or jump back in and swim 50 at 80% effort, 30 seconds rest
•   Wednesday. Intense Run. (45mins): 
•     Progression Run. 45 Minutes: 15 minutes at easy Zone 2 warm up pace Zone 2 pacing, 15 minutes running at your target race pace at target race pace, 15 minutes running at tempo pace top of Zone 3 pacing 
•   Thursday. Steady Bike. (50mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat 3 times: 10 minutes Top of Zone 3 top of Zone 3 power, with low cadence 60-70rpm, 2 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Recovery Ride. (75mins): 
•     Ride in Zone 1 for total recovery
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Use fins and snorkel: Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim this 500 continuously, using snorkel, band and pull: 125 at 70% effort, 125 at 75% effort, 125 at 80% effort, 125 at 85% effort 
•     Main Set #1. Swim this 500 continuously, using fins: 100 back kick at 70% effort, 100 swim at 70% effort, 75 back kick at 75% effort, 75 swim at 75% effort, 50 back kick at 80% effort, 50 swim at 80% effort, 25 back kick at 85% effort, 25 swim at 85% effort 
•     Main Set #2. Use a Tempo Trainer set at 85%: Swim 250 continuously as: 10 seconds of vertical kicking, 125 at 85% effort, 10 seconds of vertical kicking, 125 at 85% effort 
•     Main Set #3. Repeat 6 times, using a snorkel: Swim 50 continuously as: 25 of snorkel-only kick at 85%, 25 swimming at 90%, 15 seconds rest 
•   Saturday. Main Bike. (80mins): 
•     Ride easy, remaining in Zones 1 or 2 HR
•   Saturday. Main Brick Run. (20mins): 
•     Perform this run immediately after a bike, running the first 5 minutes at target race pace, then run easy at Zone 2 effort for the remainder of the run
•   Sunday. Main Run. (50mins):
•     Warm Up: 10 Minutes: Easy jogging warm up Zone 2 effort 
•     Prep Set. 5 Minutes: 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Running time trial. 3 kilometers (1.86 miles): Run this distance as fast as possible 
•     Cool Down. 10 minutes: Run the remainder of the run in Zone 2
• Week 21: Recovery & FTP Re-Testing Week. (7:55-8:55hrs):
•   Monday. Technique Swim. (30-50mins):
•     Warm Up. Using fins and snorkel, swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat 4 times, using a snorkel and fins: Swim 100 continuously as: 25 left arm only, 25 swim at 75% effort, 25 right arm only, 25 swim at 75% effort, Focus on pointing your arm about 18" below the surface of the water and a quick  catch 
•     Main Set #1. Repeat twice, using snorkel, band and pull: 250 at 85% effort, 30 seconds, Use a Tempo Trainer set at 85% 
•     Main Set #2. Repeat twice: 200 at 80% effort, 20 seconds rest, Perform a kayak push-off the wall at each turn 
•     Main Set #3. Repeat twice, using snorkel, band, pull: 100 at 80% effort, 20 seconds rest, If using the Eney Buoy fill 1 chamber, if not use band only 
•   Monday. Mobility. (30mins):
•     30 minutes of light yoga
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate, Include 4x20 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat twice: 2 minutes fast effort low Zone 5 low Zone 5 power, 1 minute easy spin, 3 minutes fast effort low Zone 5 low Zone 5 power, 1 minute easy spin, 4 minutes fast effort low Zone 5 low Zone 5 power, 1 minute easy spin, 5 minutes fast effort low Zone 5 low Zone 5 power, 5 minutes easy spin 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Tuesday. Bonus Brick Run. (30mins): 
•     Easy Zone 2 HR run done immediately after a bike
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Using fins and snorkel, swim 400 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 300 continuously, using fins: 100 of butterfly kick on your back at 75% effort, 100 swim at 75% effort, 100 of butterfly kick on your back at 75% effort 
•     Main Set #1. Repeat twice with 60 seconds rest between: Swim this broken 500 continuously repeating the following pattern five times: 50 at 85% effort, sighting three times every 25, 50 at 75% effort, sighting twice every 25, Perform a deck-up and 10 seconds of jogging or running on spot then, Jump or dive in to start the next repetition 
•     Main Set #2. Repeat 4 times, using snorkel, band and pull: 100 at 80% effort, 15 seconds rest 
•     Main Set #3. Repeat 3 times: 25 at 80%, 10 seconds rest, 25 at 85%, 10 seconds rest, 25 at 90%, 10 seconds rest
•   Wednesday. Intense Run. (40mins): 
•     Warm Up. 20 Minutes: Run at an easy Zone 2 pace 
•     Main Set. Repeat 6 times: 30 seconds fast effort in Zone 5 pacing, 2 minutes easy jog between 
•     Cool Down. 5 Minutes: Easy jogging to cool down Zone 2 effort
•   Thursday. Steady Bike. (50mins): 
•     Warm Up. 15 Minutes: Build up from easy effort until heart rate reaches Zone 2 heart rate 
•     Main Set. Repeat twice: 2 minutes Zone 5 effort, with 70-80rpm cadence, 3 minutes Zone 4 effort, with 60-70rpm cadence, 5 minutes at target race power at target race power with 50-60rpm cadence, 5 minutes easy spinning between repeats 
•     Cool Down. 10 Minutes: Easy spinning at Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Recovery Ride. (60mins): 
•     Ride in Zone 1 for total recovery 
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Using fins and snorkel, Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set: Swim this broken 700 continuously repeating the following pattern seven times: 25 at 90% effort from a dive or jump start, sighting three times every 25, 75 at 75%, sighting once every 25, Perform a deck-up with 10 seconds of running on deck or on the spot then dive back in for the next repetition 
•     Main Set #1. Use snorkel - band - pull: 600 swimming steady at 80% effort 
•     Main Set #2. Repeat twice: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer set at 85% 
•   Saturday. Main Bike. FTP Ramp Test. 
•     We recommend using the Zwift Ramp Test but you can do this on your own manually
•     Testing Protocol: 5 minutes easy spin warm up, Start ramp test at a VERY easy effort, Ramp up by 20 watts (or 1 gear) every minute, Dig as deep as you possibly can and MAX OUT! 75% of your peak 1 minute average power is your FTP
•     If you don't have a power meter or indoor trainer that's ok! Use this test to double check your maximum heart rate. If your heart rate reaches a new high during this test, use that number in your training
•   Saturday. Main Brick Run. (30mins): 
•     Perform this run immediately after a bike, running the first 5 minutes at fast Zone 5 pace, Run the remainder at target race pace 
•   Sunday. Main Run. (50mins): 
•     Run Easy run at Zone 2 heart rate 
• Week 22: Recovery Week. (12:30-13:30hrs): 
•   Monday. Technique Swim. (30-50mins):
•     Warm Up. Using fins and snorkel, Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Use fins & snorkel: 100 MOTTIVator drill at 75% effort, 10 seconds rest, 100 swim at 75% effort, 10 seconds rest, 100 MOTTIVator drill at 75% effort, 10 seconds rest 
•     Main Set #1. Repeat twice: 200 at 85% effort, 30 seconds rest, Use a Tempo Trainer 
•     Main Set #2. Repeat 10 times, using snorkel, band and pull: 50 at 80% effort, 15 seconds rest, If using the Eney Buoy fill 1 chamber, if not use band only 
•     Main Set #3. Repeat 10 times: 25 at 95% effort starting from a kayak push-off, 20 seconds rest 
•   Monday. Mobility. (30mins):
•     30 minutes of light yoga
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 15 Minutes: Build from easy to Zone 2 heart rate, Include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 5 times: 5 minutes in mid to high Zone 4 power, 3 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort
•   Tuesday. Bonus Brick Run. (30mins): 
•     Run immediately after a bike, Run in Zone 2 heart rate
•   Wednesday. Main Swim. (40-60mins): 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice, using fins: 50 butterfly kick on your back at 75% effort, 5 seconds rest, 50 swim at 75% effort, 5 seconds rest 
•     Main Set #1. Repeat twice with 2 minutes rest between: Swim this broken 700 Continuously repeating the following pattern seven times: Dive or jump in and swim 50 at 90% effort sighting three times every 25, 50 at 75% sighting once every 25, Perform a deck-up with 10 seconds of running on deck or on the spot 
•     Main Set #2. Repeat 4 times, using snorkel, band and pull: 100 at 80% effort, 15 seconds rest 
•     Main Set #3. Repeat 8 times: 25 at 95% effort, 20 seconds rest 
•   Wednesday. Intense Run. (45 mins): 
•     Run easy at Zone 2 heart rate 
•   Thursday. Steady Bike. (60mins): 
•     Warm Up. 10 Minutes: Build from easy spinning to Zone 2 heart rate 
•     Main Set. Repeat 3 times: 12 minutes just above target race power at target race power in aerobars with low cadence 60-70rpm, 3 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training
•   Friday. Recovery Ride. (75mins): 
•     Ride in Zone 1 for total recovery
•   Friday. Steady Swim. (30-50mins): 
•     Warm Up. Using fins and snorkel, Swim 200 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Repeat twice, using fins & snorkel: Swim 100 continuously as: 50 MOTTIVator drill, 50 swimming at 75% effort, 10 seconds rest 
•     Main Set #1. Use snorkel - band - pull: 400 at 85% effort 
•     Main Set #2. Repeat twice: Swim 300 continuously as: 100 at 70% sighting once every 25, Perform a deck-up and 10 seconds jog or run on spot then dive or jump back in to continue the set, 100 at 80% sighting twice every 25, Perform a deck up and 10 seconds jog or run on spot then dive or jump back in to continue the set, 100 at 90% sighting three times every 25, Perform a deck up and 10 seconds jog or run on spot, 60 seconds rest 
•     Main Set #3. Repeat 6 times: 25 taking the first 10 strokes at FAST 90% effort, then swim easy to the wall, 30 seconds rest, 25 swim easy off the wall, then at FAST 90% effort for the final 10 strokes into the wall, 30 seconds rest 
•   Saturday. Main Bike. (150mins): 
•     Ride steady, gradually increasing from easy effort and finishing with HR towards the top of Zone 2 heart rate 
• Easy Ride. (75mins): 
•     Ride in Zone 1 for total recovery 
•   Saturday. Main Brick Run. (25mins): 
•     Perform this run immediately after a bike, Run at your target race pace at target race pace 
•   Sunday. Main Run. (75mins):
      Run easy at Zone 2 heart rate 
•     Perform this run on hills or trails if possible
• Week 23: Peak 70.3 Training. (14:55-16:25hrs):
•   Monday. Technique Swim. (40-60mins):
•     Optional Muscle Activation. Repeat twice: 100 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 750 continuously, using fins: 25 kick on your back at 75% effort, 25 swim at 75% effort, 50 kicking on your back at 75% effort, 50 swim at 75% effort, 75 kicking on your back at 75% effort, 75 swim at 75% effort, 100 kicking on your back at 75% effort, 100 swim at 75% effort, 125 kicking on your back at 75% effort, 125 swim at 75% effort 
•     Main Set #1. Repeat 4 times, using snorkel, band and pull: 200 at 80% effort, 15 seconds rest, Use a Tempo Trainer 
•     Main Set #2. Repeat 4 times, using snorkel, band, pull: Swim 100 continuously as: 50 at 75% effort, 50 at 85% effort, 10 seconds rest 
•     Main Set #3. Repeat 6 times: Swim these 50s continuously as: 25 at 80% effort, 25 at 90% effort, 15 seconds rest, Perform a kayak push off and hold for as long as possible every time you push off the wall 
•   Monday. Mobility. (30mins):
•     30 minutes of light yoga
•   Tuesday. Intense Bike. (55mins): 
•     Warm Up. 10 Minutes: Build from easy to Zone 2 heart rate, During this warmup include 4x15 seconds surges to high power Zone 4 power and high cadence over 105rpm 
•     Main Set. Repeat 7 times: 2 minutes at high Zone power, 15 seconds building to Zone 5 effort low Zone 5 power, 15 seconds of absolute MAX effort, 2.5 minutes easy spinning 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Tuesday. Bonus Brick Run. (30-60mins): 
•     OPTION 1 (preferred): Run for 30 minutes after a bike, 
•     OPTION 2: Run 60 minutes later in the day 
•     No matter when you do the run keep the intensity in Zone 2 heart rate
•   Wednesday. Main Swim. (50-70mins): 
•     Optional Muscle Activation. Repeat twice: 60 reps of stretch cordz 
•     No Warm Up: After StretchCordz, do some arm circles, body twists, squats, and jumps to bring your heart rate up. 
•     Prep Set. 2 Minutes: Take this time to get mentally prepared as you would before a race start 
•     Race Simulation. 1250: 100-200 starting explosively from a jump or dive, swimming at 90-95% race take out effort & sighting twice every 25, 1150-1050 at 70-75% effort, sighting twice every 25, Perform a deck-up with 10 seconds of light jogging, 2 minutes rest 
•     Recovery set: Repeat 6 times, using fins: Swim 50 continuously as: 25 back kick at 70-75% effort, 25 swim at 70-75% effort 
•     Main Set #1.Repeat 4 times, using snorkel, band and pull: 100 at 80% effort, 10 seconds rest 
•     Main Set #2. Repeat 4 times: 25 at race take out effort, sighting twice every 25, 20 seconds rest
•   Wednesday. Intense Run. (70mins):
•     Warm Up. 15 Minutes: 10 minute easy jog warm up Zone 2 HR, 5 minutes of dynamic stretching and 5x50m strides building to Zone 4 effort 
•     Main Set. 50 Minutes: Run steady at tempo pace top of Zone 3 pacing 
•     Cool Down. 5 Minutes: Run at an easy effort to cool down
•   Thursday. Steady Bike. (85mins): 
•     Warm Up. 10 Minutes: Build from easy spinning to Zone 2 heart rate 
•     Main Set. Repeat ten times: 5 minutes Top of Zone 3 with low 50-60rpm cadence top of Zone 3 power, 2 minutes easy spinning Zone 1 effort 
•     Cool Down. 5 Minutes: Easy spinning Zone 1 effort 
•   Thursday. Strength Workout. (30mins): 
•     30 minutes of triathlon specific strength training  
•   Friday. Recovery Ride. (90mins): 
•     Ride in Zone 1 for total recovery
•   Friday. Steady Swim. (40-60mins): 
•     Optional Muscle Activation. Repeat twice: 100 reps of stretch cordz 
•     Warm Up. Using fins and snorkel, Swim 300 continuously, alternating between 25 of your choice drill immediately into 25 swim 
•     Prep Set. Swim 400 continuously, using fins: 25 MOTTIVator drill at 70%, 25 swim at 70%, 50 MOTTIVator Drill at 75%, 50 swim at 75%, 75 MOTTIVator Drill at 80%, 75 swim at 80%, 100 MOTTIVator Drill at 85%, 100 swim at 85% 
•     Main Set #1. Repeat twice with 2 minutes rest between: Perform this broken 500 continuously repeating the following pattern five times: 100 at 85% effort, Perform a deck-up and 10 seconds of jogging or running on spot, Jump or dive back in & continue the set 
•     Main Set #2. Repeat twice, using snorkel, band and pull: 400 at 75% effort, 20 seconds rest 
•     Main Set #3. Repeat twice: 50 at 80% effort, 5 seconds rest, 50 at 90% effort, 15 seconds rest
•   Saturday. Main Bike. (210mins):
•     Be in aero position for as much as possible, Make sure you're in aero position during intervals, 
•     Ride easy at Zones 1 or 2 HR for the entire ride besides the following main set done during the second half of the ride: 
•     Main Set. Repeat twice: 50 minutes at 5-10% above target race power at target race power, 10 minutes easy rest between 
•     Cool Down: Easy spinning for the remainder of the ride Zone 1 effort 
•   Saturday. Main Brick Run. (45mins): 
•     Perform this run immediately after a bike, 25 minutes at target race pace, 20 minutes at Zone 2 pacing 
•   Sunday. Main Run. (120mins): 
•     1:15 hours in Zone 2 heart rate, 45 minutes at slightly above target race pace  
•     Try to run on a surface that's as similar to the surface you'll run on in your race as possible (ie. if your race is on roads, run on roads)
• Week 24: Taper Week. (1:55hrs):
•   Monday. Mobility. (30mins):
•     30 minutes of light yoga
•   Tuesday. Rest Day
•     Take it easy and rest up for the effort to come
•   Wednesday. Primer Bike. (30mins): 
•     This entire ride is at an easy effort besides a few priming efforts spread throughout 
•     Main Set. Repeat 3 times: 3 minutes at target race power at target race power, Take whatever rest you need between efforts to feel totally recovered 
•   Thursday. Primer Run. (15mins): 
•     Run at easy effort except for the main set Zone 2 HR 
•     Main Set. Repeat 3 times: 1 minute at target race pace, Take whatever rest you need between efforts to feel totally recovered 
•   Friday. Easy Ride. (20mins): 
•     Ride easy to make sure your bike is running 100% smoothly for race day 
•   Saturday. Shakeout Run. (10mins): 
•     Run easy for 10 minutes, End this run feeling fresh and confident for tomorrow's race! 
•   Saturday. Shakeout Swim: (10mins):
•     Warm Up. 5 Minutes, using fins: Easy warm up swimming 
•     Main Set. Repeat 10 times: 25 building from 75% to 90% effort, 15 seconds rest, 25 easy, 10 seconds rest 
•   Sunday. Race Day!!
•     Enjoy the race and know that you’ve got the strength to reach the finish line!!

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Frequently Asked Questions (FAQ)

Q: Who is the Free 24 Week Half Ironman / IRONMAN 70.3 Triathlon Training Plan designed for?

A: The Free 24 Week Half Ironman/IRONMAN 70.3 Triathlon Training Plan is designed for athletes at beginner, intermediate, and advanced levels who want to complete a longer distance event. It helps you build the necessary endurance and skills over a significantly long period of time.

Q: Can I use this training plan to prepare for a long-distance event this year?

A: You absolutely can follow the structured workouts provided in the training plan to build your strength and endurance gradually. Complete 80% or more of your scheduled workouts, and we’re confident you’ll reach your race goal!

Q: What kind of strength training is included in the training plan for beginners?

A: The training plan for beginners includes strength training and mobility exercises that focus on key muscle groups used in triathlons, helping to prevent knee injuries and improve overall performance.

Q: If I've never done a triathlon before, how should I approach this training plan?

A: If you've never participated in a triathlon, start with the beginner level of the training plan. It's designed to progressively build your endurance and skills over time, ensuring that you don't get overwhelmed.

Q: How can I manage my training during hot weather?

A: During the hot summer months, it's important to adjust your training times to cooler parts of the day, stay hydrated, and consume electrolytes to maintain performance. Your training paces will be slower in hot weather.

Q: Can this training plan help me achieve a good time in my race?

A: Yes, by following the structured workouts and pacing strategies outlined in the plan, you'll want to improve your speed and endurance, which can lead to achieving a good time in your half Ironman.

Q: Is it necessary to extend my training beyond the 24 weeks to prepare for a full-distance Ironman?

A: If you aim to transition to a full distance Ironman, you may want to extend your training after completing this plan to build up the additional endurance required.

Q: What are some common challenges that a beginner might face in this plan?

A: Common challenges for beginners include managing fatigue, building up to longer distances, and potential overuse or injuries. The biggest keys to preventing overtraining are to make sure you get 7.5 or more hours of sleep per night and dial back your training if you start feeling a lack of motivation.

Q: Will following this training plan help me become a better multisport athlete?

A: Absolutely! By following the training plan, you'll develop skills and endurance in swimming, cycling, and running, making you a more well-rounded multi-sport athlete.

Conclusion

Training for a half Ironman is an incredible journey that challenges your body and mind. I remember when I crossed the finish line of my first half-Ironman; I felt like I was actually in control of the performance and not just focused on survival. I felt like a new person, inside and out.

Once you’ve achieved your race goal, it might be time to move on and start training for your first full IRONMAN or go faster with an advanced half IRONMAN training plan. This training plan will build a lot of fitness that you can transfer into almost any race you want to tackle. If you’re looking to set big personal goals, check out our app with unlimited options for half IRONMAN training, and plans personalized for you.

Commit to the process—you'll be amazed at what you can achieve.