Week MONDAY TUESDAY WEDBESDAY

Number
Swim - 1 Hour Swimming Warm Bike - 1 Hour Cycling Warm Run - 1 Hour Running: 30 minute
Up - 1000m 4 x 100m Freestyle Up – 30 mins 20 mins @ easy jog warm up (Z1), 4 x 30
(20 seconds rest) 3 x 100m Pull cadence 85-95rpm 4 Sets of: sec. (Z5) with 1 minute (Z1) jog
Buoy &Paddles (15 seconds 30 sec Hard Effort @ cadence recovery. Focus proper running
rest) 2 x 100m Kick (10 seconds 89-100rpm 60 sec Easy Spin technique and form, not so much
rest) 100m Backstroke / Main Set - 25 mins 5 Sets of: 3 on the power value. Main Set: 25
Breaststroke Main Set - 2000 m min effort @ hardest minutes - 3 x 5 minutes (Z3) with
8 x 50m Freestyle (Holding best sustainable effort level and 2 minute jog recovery (Z1). 10
pace with 15 seconds rest ) 12 x race cadence 2 min easy spin minute cool down (Z1). 01h:00m
100m Freestyle (Holding best recovery in between sets Cool
pace with 10 seconds rest) 8 x Down – 10 mins Easy spinning
50m Freestyle (Holding best
pace with 20 seconds rest)
1 200m Cool down. 01h:00m

Swim - 1 Hour Swimming Squad Bike - 1 Hour Cycling Speed Run - 1 Hour Running Speed 20
Warm Up - 1000m 200m Swim Warm Up – 30 mins 20 mins minute easy jog warm up (Z1), 4
200m Pull 200m Kick 200m Pull @ cadence 85-95rpm 4 Sets x 30 sec. (Z5) with 1 minute (Z1)
200m Swim Main Set - 2000 m 3 of: 30 sec Hard Effort @ jog recovery. Focus proper
sets of: 2 x 200m Freestyle@ cadence 89-100rpm 60 sec running technique and form, not
goal race pace (best sustainable Easy Spin Main Set - 25 mins so much on the power value.
pace) 10 seconds rest 1 x 100m 6 Sets of: 3 min effort @ Main Set: 30 minutes - 4 x 5
Freestyle@ slightly faster pace hardest sustainable effort level minutes (Z3) with 2 minute jog
than the 200m efforts 30 and race cadence 2 min easy recovery (Z1). 10 minute cool
seconds rest between sets 8 x spin recovery in between sets down (Z1). 01h:00m
50m Freestyle Best pace you Cool Down – 10 mins Easy
2 can hold for all 8. 15 seconds spinning 01h:00m
rest between each one. 200m
Cool Down 01h:00m
 Swim - 1 Hour Swimming Bike – 1hr Cycling Speed Run – 1hr Running Speed: 20
Session/Squad Warm Up - Warm Up – 20 mins 20 mins minute easy jog warm up (Z1), 4
1000m 400m Easy Freestyle @ cadence 85-95rpm 4 Sets x 30 sec. (Z5) with 1 minute (Z1)
300m [50m Hard / 50m Easy] of: 30 sec Hard Effort @ jog recovery. Focus proper
(Keep stroke count) 200m [100m cadence 89-100rpm 60 sec running technique and form, not
Hard / 100m Easy] 100m Kick Easy Spin Main Set - 35 mins so much on the power value.
Main Set - 2000 m 8 x 50m 7 Sets of: 3 min effort @ Main Set: 35 minutes - 5 x 5
Freestyle (25m sprint, 25m easy hardest sustainable effort level minutes (Z3) with 2 minute jog
recovery) 15 seconds rest. 100m and race cadence 2 min easy recovery (Z1). 10 minute cool
Freestyle 200m Freestyle 300m spin recovery in between sets down (Z1). 01h:00m
Freestyle 400m Freestyle 300m Cool Down – 10 mins Easy
Freestyle 200m Freestyle 100m spinning 01h:00m
Freestyle Holding pace so your
first 100m freestyle time
becomes your pace for the
cycle. 200m freestyle therefore
is 2x your 100m time and so on.
3 To complete the session
successfully you have to hold
100m time for the entire cycle.
15 seconds rest between efforts.
200m Cool Down 01h:00m

Swim - 1 Hour Swimming Bike – 1hr Cycling Speed Run – 1hr Running Speed
Session/Squad Warm Up - Warm Up – 10 mins 10 mins (Cruise Intervals): 20 minute
1000m 4 x 100m Freestyle (20 @ cadence 85-95rpm 4 Sets easy jog warm up (Z1), 4 x 30
seconds rest) 3 x 100m Pull of: 30 sec Hard Effort @ sec. (Z5) with 1 minute (Z1) jog
Buoy &Paddles (15 seconds cadence 89-100rpm 60 sec recovery. Focus proper running
rest) 2 x 100m Kick (10 seconds Easy Spin Main Set - 40 mins technique and form, not so much
rest) 100m Backstroke / 8 Sets of: 3 min effort @ on the power value. Main Set: 36
Breaststroke Main Set - 2000 m hardest sustainable effort level minutes - 6 x 5 minutes (Z3) with
8 x 50m Freestyle (Holding best and race cadence 2 min easy 1 minute jog recovery (Z1). 10
pace with 15 seconds rest ) 12 x spin recovery in between sets minute cool down (Z1). 01h:00m
100m Freestyle (Holding best Cool Down – 10 mins Easy
pace with 10 seconds rest) 8 x spinning 01h:00m
50m Freestyle (Holding best
pace with 20 seconds rest)
4 200m Cool Down 01h:00m
 Swim – 1hr Swimming
Session/Squad Session/Squad
01h:00m

Swim - 1 Hour Swimming Bike – 1hr Cycling Speed Run – 1hr Running Speed
Session/Squad Warm Up - Warm Up – 30 mins 20 mins (Cruise intervals): 20 minute
1000m 4 x 100m Freestyle (20 @ cadence 85-95rpm 4 Sets easy jog warm up (Z1), 4 x 30
seconds rest) 3 x 100m Pull of: 30 sec Hard Effort @ sec. (Z5) with 1 minute (Z1) jog
Buoy &Paddles (15 seconds cadence 89-100rpm 60 sec recovery. Focus proper running
rest) 2 x 100m Kick (10 seconds Easy Spin Main Set - 25 mins technique and form, not so much
rest) 100m Backstroke / 5 Sets of: 3 min effort @ on the power value. Main Set: 21
Breaststroke Main Set - 2000 m hardest sustainable effort level minutes - 3 x 5 minutes (Z3) with
8 x 50m Freestyle (Holding best and race cadence 2 min easy 2 minute jog recovery (Z1). 10
pace with 15 seconds rest ) 12 x spin recovery in between sets minute cool down (Z1). 01h:00m
5 100m Freestyle (Holding best Cool Down – 10 mins Easy
pace with 10 seconds rest) 8 x spinning 01h:00m
50m Freestyle (Holding best
pace with 20 seconds rest)
200m Cool Down 01h:00m

Swim - 1 Hour Swimming Bike – 1hr Cycling Speed Run – 1hr Running Speed
Session/Squad Warm Up - Warm Up – 10 mins 10 mins (Cruise Intervals): 20 minute
1000m 4 x 100m Freestyle (20 @ cadence 85-95rpm 4 Sets easy jog warm up (Z1), 4 x 30
seconds rest) 3 x 100m Pull of: 30 sec Hard Effort @ sec. (Z5) with 1 minute (Z1) jog
Buoy &Paddles (15 seconds cadence 89-100rpm 60 sec recovery. Focus proper running
rest) 2 x 100m Kick (10 seconds Easy Spin Main Set - 40 mins technique and form, not so much
rest) 100m Backstroke / 8 Sets of: 3 min effort @ on the power value. Main Set: 36
Breaststroke Main Set - 2000 m hardest sustainable effort level minutes - 6 x 5 minutes (Z3) with
8 x 50m Freestyle (Holding best and race cadence 2 min easy 1 minute jog recovery (Z1). 10
pace with 15 seconds rest ) 12 x spin recovery in between sets minute cool down (Z1). 01h:00m
100m Freestyle (Holding best Cool Down – 10 mins Easy
pace with 10 seconds rest) 8 x spinning 01h:00m
50m Freestyle (Holding best
pace with 20 seconds rest)
200m Cool Down 01h:00m
6
6

Swim - 1 Hour Swimming Bike – 1hr Cycling Speed Run – 1hr Running Speed
Session/Squad Warm Up - Warm Up – 20 mins 20 mins (Cruise Intervals): 20 minute
1000m 400m Easy Freestyle @ cadence 85-95rpm 4 Sets easy jog warm up (Z1), 4 x 30
300m [50m Hard / 50m Easy] of: 30 sec Hard Effort @ sec. (Z5) with 1 minute (Z1) jog
(Keep stroke count) 200m [100m cadence 89-100rpm 60 sec recovery. Focus proper running
Hard / 100m Easy] 100m Kick Easy Spin Main Set - 35 mins technique and form, not so much
Main Set - 2000 m 8 x 50m 8 Sets of: 3 min effort @ on the power value. Main Set: 36
Freestyle (25m sprint, 25m easy hardest sustainable effort level minutes - 3 x 10 minutes (Z3)
recovery) 15 seconds rest. 100m and race cadence 2 min easy with 2 minute jog recovery (Z1).
Freestyle 200m Freestyle 300m spin recovery in between sets 10 minute cool down (Z1).
Freestyle 400m Freestyle 300m Cool Down – 10 mins Easy 01h:00m
Freestyle 200m Freestyle 100m spinning 01h:00m
Freestyle Holding pace so your
first 100m freestyle time
7 becomes your pace for the
cycle. 200m freestyle therefore
is 2x your 100m time and so on.
To complete the session
successfully you have to hold
100m time for the entire cycle.
15 seconds rest between efforts.
200m Cool Down 01h:00m
 Rest Day Rest Session/Squad Bike – 1hr Cycling Speed Run – 1hr Running Speed
Rest 00h:00m Warm Up – 20 mins 20 mins (Threshold): 20 minute easy jog
@ cadence 85-95rpm 4 Sets warm up (Z1), 4 x 30 sec. (Z5)
of: 30 sec Hard Effort @ with 1 minute (Z1) jog recovery.
cadence 89-100rpm 60 sec Focus proper running technique
Easy Spin Main Set - 35 mins and form, not so much on the
8 Sets of: 3 min effort @ power value. Main Set: 32
hardest sustainable effort level minutes - 30 minutes (Z3) with 2
and race cadence 2 min easy minute jog recovery (Z1). 10
spin recovery in between sets minute cool down (Z1). 01h:00m
Cool Down – 10 mins Easy
spinning 01h:00m

Swim – 30mins Swimming

Recovery Warm Up - 1000m
400m Easy Freestyle 300m
8 [50m Hard / 50m Easy] (Keep
stroke count) 200m [100m
Hard / 100m Easy] 100m Kick
Main Set - 2000 m 8 x 50m
Freestyle (25m sprint, 25m
easy recovery) 15 seconds
rest. 100m Freestyle 200m
Freestyle 300m Freestyle
400m Freestyle 300m
Freestyle 200m Freestyle
100m Freestyle Holding pace
so your first 100m freestyle
time becomes your pace for
the cycle. 200m freestyle
therefore is 2x your 100m time
and so on. To complete the
session successfully you have
to hold 100m time for the
entire cycle. 15 seconds rest
between efforts. 200m Cool
Down 00h:30m
 Bike – 1hr Cycling Speed Warm Run – 1hr Running: 20 minute Bike – 1hr Cycling Sprints Warm
Up – 30 mins 20 mins @ easy jog warm up (Z1), 4 x 30 Up – 20 mins 10 mins @
cadence 85-95rpm 4 Sets of: 30 sec. (Z5) with 1 minute (Z1) cadence 85-95rpm 10 mins @
sec Hard Effort @ cadence 89- jog recovery. Focus proper cadence 75-85rpm Main Set - 35
100rpm 60 sec Easy Spin Main running technique and form, mins 10 Sets of: 1 min effort
Set - 25 mins 6 Sets of: 3 min not so much on the power (cadence 60- 70rpm) 3 min easy
effort @ hardest sustainable value. Main Set: 32 minutes - spin recovery (cadence 80-
effort level and race cadence 2 30 minutes (Z3) with 2 minute 90rpm) - Efforts to be done in
min easy spin recovery in jog recovery (Z1). 10 minute aero position. Note: keep your
9 between sets Cool Down – 10 cool down (Z1). 01h:00m Effort level ( Hearth Rate) -
mins Easy spinning 01h:00m Should feel a loading of the
muscles but no pain in joints,
particularly the knees. 01h:00m

Swim – 1hr Swimming

Session/Squad Session/Squad
01h:00m

Rest Day Rest Session/Squad Bike – 1hr Cycling Speed Bike – 1hr Cycling Strength
Rest 00h:00m Warm Up – 20 mins 20 mins Warm Up – 10 mins 5 mins @
@ cadence 85-95rpm 4 Sets cadence 85-95rpm 5 mins @
of: 30 sec Hard Effort @ cadence 75-85rpm Main Set - 25
cadence 89-100rpm 60 sec mins 5 Sets of: 10 min effort
Easy Spin Main Set - 35 mins (cadence 60- 70rpm) 2.30 min
8 Sets of: 3 min effort @ easy spin recovery (cadence 80-
hardest sustainable effort level 90rpm) - Efforts to be done in
and race cadence 2 min easy aero position. Note: keep your
spin recovery in between sets Effort level ( Hearth Rate) -
Cool Down – 10 mins Easy Should feel a loading of the
spinning 01h:00m muscles but no pain in joints,
particularly the knees. Cool
Down – 10 mins Easy spinning
01h:00m

10
 Swim – 30mins Swimming
Recovery Warm Up - 1000m
400m Easy Freestyle 300m
10 [50m Hard / 50m Easy] (Keep
stroke count) 200m [100m
Hard / 100m Easy] 100m Kick
Main Set - 2000 m 8 x 50m
Freestyle (25m sprint, 25m
easy recovery) 15 seconds
rest. 100m Freestyle 200m
Freestyle 300m Freestyle
400m Freestyle 300m
Freestyle 200m Freestyle
100m Freestyle Holding pace
so your first 100m freestyle
time becomes your pace for
the cycle. 200m freestyle
therefore is 2x your 100m time
and so on. To complete the
session successfully you have
to hold 100m time for the
entire cycle. 15 seconds rest
between efforts. 200m Cool
Down 00h:30m

Swim - 1 Hour Swimming Bike – 1hr Cycling Speed Run – 1hr Running Speed
Session/Squad Warm Up - Warm Up – 10 mins 10 mins (Cruise Intervals): 20 minute
1000m 4 x 100m Freestyle (20 @ cadence 85-95rpm 4 Sets easy jog warm up (Z1), 4 x 30
seconds rest) 3 x 100m Pull of: 30 sec Hard Effort @ sec. (Z5) with 1 minute (Z1) jog
Buoy &Paddles (15 seconds cadence 89-100rpm 60 sec recovery. Focus proper running
rest) 2 x 100m Kick (10 seconds Easy Spin Main Set - 40 mins technique and form, not so much
rest) 100m Backstroke / 8 Sets of: 3 min effort @ on the power value. Main Set: 36
Breaststroke Main Set - 2000 m hardest sustainable effort level minutes - 6 x 5 minutes (Z3) with
8 x 50m Freestyle (Holding best and race cadence 2 min easy 1 minute jog recovery (Z1). 10
pace with 15 seconds rest ) 12 x spin recovery in between sets minute cool down (Z1). 01h:00m
100m Freestyle (Holding best Cool Down – 10 mins Easy
pace with 10 seconds rest) 8 x spinning 01h:00m
50m Freestyle (Holding best
11 pace with 20 seconds rest)
200m Cool Down 01h:00m

Swim – 1hr Swimming

Session/Squad Session/Squad
01h:00m
 Bike – 1hr Cycling Speed Warm Bike– 1hr Easy: Warm Up – 30 Bike – 1hr Cycling Sprints Warm
Up – 30 mins 20 mins @ mins 20 mins @ cadence 85- Up – 20 mins 10 mins @
cadence 85-95rpm 4 Sets of: 30 95rpm 4 Sets of: 30 sec Hard cadence 85-95rpm 10 mins @
sec Hard Effort @ cadence 89- Effort @ cadence 89-100rpm cadence 75-85rpm Main Set - 35
100rpm 60 sec Easy Spin Main 60 sec Easy Spin Main Set - mins 10 Sets of: 1 min effort
Set - 25 mins 6 Sets of: 3 min 25 mins 5 Sets of: 3 min effort (cadence 60- 70rpm) 3 min easy
effort @ hardest sustainable @ hardest sustainable effort spin recovery (cadence 80-
effort level and race cadence 2 level and race cadence 2 min 90rpm) - Efforts to be done in
min easy spin recovery in easy spin recovery in between aero position. Note: keep your
between sets Cool Down – 10 sets Cool Down – 10 mins Effort level ( Hearth Rate) -
mins Easy spinning 01h:00m Easy spinning 01h:00m Should feel a loading of the
12 muscles but no pain in joints,
particularly the knees. 01h:00m

Swim – 1hr Swimming

Session/Squad Session/Squad
01h:00m
 THURSDAY FRIDAY SATURDAY

Bike - 1 Hour Strength Cycling Rest day or easy swim Long Bike - 3 hours Cycling
Strength Warm Up – 20 mins 10 Swimming Recovery 500 Long Key Points: - Concentrate
mins @ cadence 85-95rpm 10 warm up 500 kick 500 pull on a full and powerful pedal
mins @ cadence 75-85rpm Main bouy 5 x 100m Freestyle stroke, applying pressure
Set - 25 mins 2 Sets of: 10 min (Holding best pace with 10 through the entire revolution
effort (cadence 60- 70rpm) 2.30 seconds rest) 01h:00m including rake and up-stroke. -
min easy spin recovery Efforts to be done in aero
(cadence 80-90rpm) - Efforts to position. - No upper body
be done in aero position. Note: movement, lock out your core,
keep your Effort level ( Hearth generate power from the hips.
Rate) - Should feel a loading of Try and keep upper body and
the muscles but no pain in joints, breathing as relaxed as
particularly the knees. Cool possible. - Should feel a loading
Down – 10 mins Easy spinning of the muscles but no pain in
01h:00m joints, particularly the knees. -
More a muscular loading than a
CV loading. 03h:00m

Run Brick - Easy 30 minute

Brick (Z1). 00h:30m

Bike - 1 Hour Strength Cycling Rest day or easy swim Long Bike - 3 hrs 30 min
Strength Warm Up – 20 mins 10 Swimming Recovery 20 x Cycling Long Key Points: -
mins @ cadence 85-95rpm 10 100 with full equipment Concentrate on a full and
mins @ cadence 75-85rpm Main 01h:00m powerful pedal stroke, applying
Set - 33 mins 3 Sets of: 10 min pressure through the entire
effort (cadence 60- 70rpm) 3 min revolution including rake and
easy spin recovery (cadence 80- up-stroke. - Efforts to be done
90rpm) - Efforts to be done in in aero position. - No upper
aero position. Note: keep your body movement, lock out your
Effort level ( Hearth Rate) - core, generate power from the
Should feel a loading of the hips. Try and keep upper body
muscles but no pain in joints, and breathing as relaxed as
particularly the knees. Cool possible. - Should feel a loading
Down – 10 mins Easy spinning of the muscles but no pain in
01h:00m joints, particularly the knees. -
More a muscular loading than a
CV loading. 03h:30m

Run Brick - Easy 30 minute

Brick (Z1). 00h:30m
Bike – 1hr Cycling Strength Rest day or easy swim Bike – 3hr 45mins Cycling Long
Warm Up – 10 mins 5 mins @ Swimming 2k - Time Trial Key Points: - Concentrate on a
cadence 85-95rpm 5 mins @ 01h:00m full and powerful pedal stroke,
cadence 75-85rpm Main Set - 25 applying pressure through the
mins 4 Sets of: 10 min effort entire revolution including rake
(cadence 60- 70rpm) 2.30 min and up-stroke. - Efforts to be
easy spin recovery (cadence 80- done in aero position. - No
90rpm) - Efforts to be done in upper body movement, lock out
aero position. Note: keep your your core, generate power from
Effort level ( Hearth Rate) - the hips. Try and keep upper
Should feel a loading of the body and breathing as relaxed
muscles but no pain in joints, as possible. - Should feel a
particularly the knees. Cool loading of the muscles but no
Down – 10 mins Easy spinning pain in joints, particularly the
01h:00m knees. - More a muscular
loading than a CV loading.
03h:45m

Easy 45 minute Brick (Z1).

00h:45m

Bike – 1hr Cycling Strength Rest day or easy swim Bike – 4hr Cycling Long Key
Warm Up – 15 mins 7:30 mins Swimming Recovery 500 Points: - Concentrate on a full
@ cadence 85-95rpm 7:30 mins warm up 500 kick 500 pull and powerful pedal stroke,
@ cadence 75-85rpm Main Set - bouy 5 x 100m Freestyle applying pressure through the
35 mins 2 Sets of: 15 min effort (Holding best pace with 10 entire revolution including rake
(cadence 60- 70rpm) 2.30 min seconds rest) 00h:30m and up-stroke. - Efforts to be
easy spin recovery (cadence 80- done in aero position. - No
90rpm) - Efforts to be done in upper body movement, lock out
aero position. Note: keep your your core, generate power from
Effort level ( Hearth Rate) - the hips. Try and keep upper
Should feel a loading of the body and breathing as relaxed
muscles but no pain in joints, as possible. - Should feel a
particularly the knees. Cool loading of the muscles but no
Down – 10 mins Easy spinning pain in joints, particularly the
01h:00m knees. - More a muscular
loading than a CV loading.
04h:00m
 Easy 30 minute Brick (Z1).

Bike – 1hr Cycling Strength Rest day or easy swim Bike – 3hr Cycling Long Key
Warm Up – 20 mins 10 mins @ Swimming Swim – 30mins Points: - Concentrate on a full
cadence 85-95rpm 10 mins @ 00h:30m and powerful pedal stroke,
cadence 75-85rpm Main Set - 25 applying pressure through the
mins 2 Sets of: 10 min effort entire revolution including rake
(cadence 60- 70rpm) 2.30 min and up-stroke. - Efforts to be
easy spin recovery (cadence 80- done in aero position. - No
90rpm) - Efforts to be done in upper body movement, lock out
aero position. Note: keep your your core, generate power from
Effort level ( Hearth Rate) - the hips. Try and keep upper
Should feel a loading of the body and breathing as relaxed
muscles but no pain in joints, as possible. - Should feel a
particularly the knees. Cool loading of the muscles but no
Down – 10 mins Easy spinning pain in joints, particularly the
01h:00m knees. - More a muscular
loading than a CV loading.
03h:00m

Easy 30 minute Brick (Z1).

Bike – 1hr Cycling Strength Rest day or easy swim Bike – 5hr Cycling Long Key
Warm Up – 15 mins 7:30 mins Swimming Recovery 1000 Points: - Concentrate on a full
@ cadence 85-95rpm 7:30 mins warm up 500 kick 500 pull and powerful pedal stroke,
@ cadence 75-85rpm Main Set - bouy 5 x 100m Freestyle applying pressure through the
35 mins 2 Sets of: 15 min effort (Holding best pace with 10 entire revolution including rake
(cadence 60- 70rpm) 2.30 min seconds rest) ll in 01h:00m and up-stroke. - Efforts to be
easy spin recovery (cadence 80- done in aero position. - No
90rpm) - Efforts to be done in upper body movement, lock out
aero position. Note: keep your your core, generate power from
Effort level ( Hearth Rate) - the hips. Try and keep upper
Should feel a loading of the body and breathing as relaxed
muscles but no pain in joints, as possible. - Should feel a
particularly the knees. Cool loading of the muscles but no
Down – 10 mins Easy spinning pain in joints, particularly the
01h:00m knees. - More a muscular
loading than a CV loading
 Easy 30 minute Brick (Z1).

Bike – 1hr Cycling Strength Rest day or easy swim Bike – 6hr 30mins Cycling Long
Warm Up – 10 mins 5 mins @ Swimming 40 x 50 Desc 1 Key Points: - Concentrate on a
cadence 85-95rpm 5 mins @ to 4 01h:00m full and powerful pedal stroke,
cadence 75-85rpm Main Set - 25 applying pressure through the
mins 5 Sets of: 10 min effort entire revolution including rake
(cadence 60- 70rpm) 2.30 min and up-stroke. - Efforts to be
easy spin recovery (cadence 80- done in aero position. - No
90rpm) - Efforts to be done in upper body movement, lock out
aero position. Note: keep your your core, generate power from
Effort level ( Hearth Rate) - the hips. Try and keep upper
Should feel a loading of the body and breathing as relaxed
muscles but no pain in joints, as possible. - Should feel a
particularly the knees. Cool loading of the muscles but no
Down – 10 mins Easy spinning pain in joints, particularly the
01h:00m knees. - More a muscular
loading than a CV loading.
06h:30m

Easy 30 minute Brick (Z1).

Bike – 1hr Cycling Strength Swim – 1hr Swimming Bike – 6hr Cycling Long Key
Warm Up – 10 mins 5 mins @ Session/Squad Warm Up - Points: - Concentrate on a full
cadence 85-95rpm 5 mins @ 1000m 4 x 100m Freestyle and powerful pedal stroke,
cadence 75-85rpm Main Set - 25 (20 seconds rest) 3 x applying pressure through the
mins 5 Sets of: 10 min effort 100m Pull Buoy &Paddles entire revolution including rake
(cadence 60- 70rpm) 2.30 min (15 seconds rest) 2 x and up-stroke. - Efforts to be
easy spin recovery (cadence 80- 100m Kick (10 seconds done in aero position. - No
90rpm) - Efforts to be done in rest) 100m Backstroke / upper body movement, lock out
aero position. Note: keep your Breaststroke Main Set - your core, generate power from
Effort level ( Hearth Rate) - 2000 m 8 x 50m Freestyle the hips. Try and keep upper
Should feel a loading of the (Holding best pace with 15 body and breathing as relaxed
muscles but no pain in joints, seconds rest ) 12 x 100m as possible. - Should feel a
particularly the knees. Cool Freestyle (Holding best loading of the muscles but no
Down – 10 mins Easy spinning pace with 10 seconds rest) pain in joints, particularly the
01h:00m 8 x 50m Freestyle (Holding knees. - More a muscular
best pace with 20 seconds loading than a CV loading.
rest) 200m Cool Down 06h:00m
01h:00m

Easy 20 minute Brick (Z1). Feel

free to work down to Z2 or
Ironman pace.
Rest Day Rest Session/Squad Rest day or easy swim Rest Day or Easy Swim
Rest 00h:00m Swimming 500 warm up Swimming Recovery 500 warm
500 kick 500 pull bouy 5 x up 500 kick 500 pull bouy 5 x
100m Freestyle (Holding 100m Freestyle (Holding best
best pace with 10 seconds pace with 10 seconds rest)
rest) 00h:30m 00h:30m

Bike – 1hr Cycling Strength Swim – 1hr Swimming Bike – 6hr Cycling Long Key
Warm Up – 10 mins 5 mins @ Session/Squad Warm Up - Points: - Concentrate on a full
cadence 85-95rpm 5 mins @ 1000m 4 x 100m Freestyle and powerful pedal stroke,
cadence 75-85rpm Main Set - 25 (20 seconds rest) 3 x applying pressure through the
mins 5 Sets of: 10 min effort 100m Pull Buoy &Paddles entire revolution including rake
(cadence 60- 70rpm) 2.30 min (15 seconds rest) 2 x and up-stroke. - Efforts to be
easy spin recovery (cadence 80- 100m Kick (10 seconds done in aero position. - No
90rpm) - Efforts to be done in rest) 100m Backstroke / upper body movement, lock out
aero position. Note: keep your Breaststroke Main Set - your core, generate power from
Effort level ( Hearth Rate) - 2000 m 8 x 50m Freestyle the hips. Try and keep upper
Should feel a loading of the (Holding best pace with 15 body and breathing as relaxed
muscles but no pain in joints, seconds rest ) 12 x 100m as possible. - Should feel a
particularly the knees. Cool Freestyle (Holding best loading of the muscles but no
Down – 10 mins Easy spinning pace with 10 seconds rest) pain in joints, particularly the
01h:00m 8 x 50m Freestyle (Holding knees. - More a muscular
best pace with 20 seconds loading than a CV loading.
rest) 200m Cool Down 06h:00m
01h:00m
 Easy 20 minute Brick (Z1).
Work down to Z2 or Ironman
pace.

Bike – 1hr Cycling Strength Rest day or easy swim Long Bike - x hours Cycling
Warm Up – 15 mins 7:30 mins Swimming Recovery 500 Long deta 03h:00m
@ cadence 85-95rpm 7:30 mins warm up 500 kick 500 pull
@ cadence 75-85rpm Main Set - bouy 5 x 100m Freestyle
35 mins 2 Sets of: 15 min effort (Holding best pace with 10
(cadence 60- 70rpm) 2.30 min seconds rest) 00h:30m
easy spin recovery (cadence 80-
90rpm) - Efforts to be done in
aero position. Note: keep your
Effort level ( Hearth Rate) -
Should feel a loading of the
muscles but no pain in joints,
particularly the knees. Cool
Down – 10 mins Easy spinning
01h:00m

Easy 30 minute Brick (Z1).

Bike – 1hr Cycling Sprints Warm Swim – 30mins Swimming Bike – 30mins Cycling Short
Up – 20 mins 10 mins @ Swim race course 500 Key Points: Check Bike Gear
cadence 85-95rpm 10 mins @ warm up 500 kick 500 pull Bike Run course - More a
cadence 75-85rpm Main Set - 35 bouy 5 x 100m Freestyle muscular loading than a CV
mins 10 Sets of: 1 min effort (Holding best pace with 10 loading. 00h:30m
(cadence 60- 70rpm) 3 min easy seconds rest) 00h:30m
spin recovery (cadence 80-
90rpm) - Efforts to be done in
aero position. Note: keep your
Effort level ( Hearth Rate) -
Should feel a loading of the
muscles but no pain in joints,
particularly the knees. 00h:30m

Easy 15 minute Brick (Z1).

Include 4 x 20 second pickups
(Z5) with a focus on proper form
and mechanics. 1 minute (Z1)
jog between each pickup.
 SUNDAY Weekly total training
hours
Long Run: 60 minute long run
(Z1). Start and finish in lower Z1.
Feel free to run in the upper part
of Z1 in the middle. This run
should be done at a low heart
rate and on a soft surface if
available (Grass, trails, hard
sand). 01h:00m

10

Swim - 1 hour Swimming Squad

Sunday Special 2 x 800 Full
Equipment 2 x 400 Best Race
effort 4 x 100 @ IM race pace
01h:00m

Long Run – 100 minute long run

(Z1). Start and finish in lower Z1.
Feel free to run in the upper part
of Z1 in the middle. This run
should be done at a low heart
rate and on a soft surface if
available (Grass, trails, hard
sand). 01h:40m

11

Swim - 1 hour Swimming Squad

fill in 01h:00m
Long Run – 120 minute long run
(Z1). Start and finish in lower Z1.
Feel free to run in the upper part
of Z1 in the middle. This run
should be done at a low heart
rate and on a soft surface if
available (Grass, trails, hard
sand). 02h:00m

12

Swim – 1hr Swimming

Session/Squad Sunday Special 2
x 800 Full Equipment 2 x 400
Best Race effort 4 x 100 @ IM
race pace 01h:00m

Long Run – 150 minute long run

(Z1). Start and finish in lower Z1.
Feel free to run in the upper part
of Z1 in the middle. This run
should be done at a low heart
rate and on a soft surface if
available (Grass, trails, hard
sand). 02h:30m

13
Swim – 1hr Swimming
Session/Squad Sunday Special
1000 meter pull/band/paddle
1000 meter pull/band 8 x 50
meter band only 4 x 100 @ race
pace 01h:00m

Long Run – 120 minute long run

(Z1). Start and finish in lower Z1.
Feel free to run in the upper part
of Z1 in the middle. This run
should be done at a low heart
rate and on a soft surface if
available (Grass, trails, hard
sand). 02h:00m

10

Long Run – 70 minute long run

(Z1). Start and finish in lower Z1.
Feel free to run in the upper part
of Z1 in the middle. This run
should be done at a low heart
rate and on a soft surface if
available (Grass, trails, hard
sand). 01h:10m

12
Run – 50 mins Running Speed:
10 minute easy jog warm up (Z1),
4 x 30 sec. (Z5) with 1 minute
(Z1) jog recovery. Focus proper
running technique and form, not
so much on the power value.
Main Set: 18 minutes - 3 x 5
minutes (Z3) with 1 minute jog
recovery (Z1). 10 minute cool
down (Z1). 01h:00m

Long Run – 120 minute long run

(Z1). Start and finish in lower Z1.
Feel free to run in the upper part
of Z1 in the middle. This run
should be done at a low heart
rate and on a soft surface if
available (Grass, trails, hard
sand). 02h:00m

14
Long Run –180 minute long run
(Z1). Start and finish in lower Z1.
Feel free to run in the upper part
of Z1 in the middle. This run
should be done at a low heart
rate and on a soft surface if
available (Grass, trails, hard
sand). 03h:00m

13
Race Race Triathlon Race day
02h:30m

Long Run – 150 minute long run

(Z1). Start and finish in lower Z1.
Feel free to run in the upper part
of Z1 in the middle. This run
should be done at a low heart
rate and on a soft surface if
available (Grass, trails, hard
sand). 02h:30m

13
Long Run – 70 minute long run
(Z1). Start and finish in lower Z1.
Feel free to run in the upper part
of Z1 in the middle. This run
should be done at a low heart
rate and on a soft surface if
available (Grass, trails, hard
sand).1hr 10 mins
11

Swim – 1hr Swimming

Session/Squad Sunday Special
1000 meter pull/band/paddle
1000 meter pull/band 10 x 50
meter band only 8 x 100 @ race
pace 01h:00m
Triathlon Race day 00h:00m