Date Day Workout 24-Aug Monday REST 25-Aug Tuesday AM Bike+Run PM: Swim 26-Aug Wednesday 27-Aug Thursday AM: Bike PM:Swim-Run 28-Aug Friday 29-Aug Saturday Long ride 2hours + run 30-Aug Sunday 31-Aug Monday REST 1-Sep Tuesday AM Bike+Run PM: Swim 2-Sep Wednesday 3-Sep Thursday AM: Bike PM:Swim-Run 4-Sep Friday 5-Sep Saturday Long ride 2hours + run 6-Sep Sunday 7-Sep Monday REST 12 counts of Jumping Jack/ 12 counts of box jump/ 12 air squats/ 70 secs of each planking position ( front, back, left side, right side) 12 counts of Push up/ 10 counts of pull up/ 12 air squats/ 10 counts of Leg pistol each leg Run 5k Time trial (TT) 25mins +SWIM 12 counts of Jumping Jack/ 12 counts of box jump/ 12 air squats/ 70 secs of each planking position ( front, back, left side, right side) 12 counts of Push up/ 10 counts of pull up/ 12 air squats/ 10 counts of Leg pistol each leg Run 5k Time trial (TT) 25mins +SWIM
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Date Day Workout
24-Aug Monday REST
25-Aug Tuesday AM Bike+Run PM: Swim
26-Aug Wednesday
27-Aug Thursday AM: Bike PM:Swim-Run
28-Aug Friday
29-Aug Saturday Long ride 2hours + run
30-Aug Sunday
31-Aug Monday REST
1-Sep Tuesday AM Bike+Run PM: Swim
2-Sep Wednesday
3-Sep Thursday AM: Bike PM:Swim-Run
4-Sep Friday
5-Sep Saturday Long ride 2hours + run
6-Sep Sunday
7-Sep Monday REST
12 counts of Jumping Jack/ 12 counts of box jump/ 12 air
squats/ 70 secs of each planking position ( front, back, left side,
right side)
12 counts of Push up/ 10 counts of pull up/ 12 air squats/ 10 counts of Leg pistol each leg
Run 5k Time trial (TT) 25mins +SWIM
12 counts of Jumping Jack/ 12 counts of box jump/ 12 air
squats/ 70 secs of each planking position ( front, back, left side,
right side)
12 counts of Push up/ 10 counts of pull up/ 12 air squats/ 10 counts of Leg pistol each leg
Run 5k Time trial (TT) 25mins +SWIM
8-Sep Tuesday AM Bike+Run PM: Swim
9-Sep Wednesday
10-Sep Thursday AM: Bike PM:Swim-Run
11-Sep Friday
12-Sep Saturday Long ride 2hours + run
13-Sep Sunday
14-Sep Monday REST
15-Sep Tuesday AM Bike+Run PM: Swim
16-Sep Wednesday
17-Sep Thursday AM: Bike PM:Swim-Run
18-Sep Friday
19-Sep Saturday Long ride 2hours + run
20-Sep Sunday
21-Sep Monday REST
22-Sep Tuesday AM Bike+Run PM: Swim
12 counts of Jumping Jack/ 12 counts of box jump/ 12 air
squats/ 80 secs of each planking position ( front, back, left side,
right side)
12 counts of Push up/ 10 counts of pull up/ 12 air squats/ 11 counts of Leg pistol each leg
Run 6k Time trial (TT) 30mins +SWIM
12 counts of Jumping Jack/ 12 counts of box jump/ 12 air
squats/ 80 secs of each planking position ( front, back, left side,
right side)
12 counts of Push up/ 10 counts of pull up/ 12 air squats/ 11 counts of Leg pistol each leg
Run 6k Time trial (TT) 30mins +SWIM
23-Sep Wednesday
24-Sep Thursday AM: Bike PM:Swim-Run
25-Sep Friday
26-Sep Saturday Long ride 2hours + run
27-Sep Sunday
28-Sep Monday REST
29-Sep Tuesday AM Bike+Run PM: Swim
30-Sep Wednesday
1-Oct Thursday AM: Bike PM:Swim-Run
2-Oct Friday
3-Oct Saturday Long ride 2hours + run
4-Oct Sunday
5-Oct Monday REST
6-Oct Tuesday AM Bike+Run PM: Swim
12 counts of Jumping Jack/ 12 counts of box jump/ 12 air
squats/ 90 secs of each planking position ( front, back, left side,
right side)
12 counts of Push up/ 10 counts of pull up/ 12 air squats/ 12 counts of Leg pistol each leg
Run 7k Time trial (TT) 35mins +SWIM
12 counts of Jumping Jack/ 12 counts of box jump/ 12 air
squats/ 90 secs of each planking position ( front, back, left side,
right side)
12 counts of Push up/ 10 counts of pull up/ 12 air squats/ 12 counts of Leg pistol each leg
Run 7k Time trial (TT) 35mins +SWIM
7-Oct Wednesday
8-Oct Thursday AM: Bike PM:Swim-Run
9-Oct Friday
10-Oct Saturday Long ride 2hours + run
11-Oct Sunday
12-Oct Monday REST
13-Oct Tuesday AM Bike+Run PM: Swim
14-Oct Wednesday
15-Oct Thursday AM: Bike PM:Swim-Run
16-Oct Friday
17-Oct Saturday Long ride 2hours + run
18-Oct Sunday
19-Oct Monday REST (Race week)
20-Oct Tuesday AM Bike+Run PM: Swim
12 counts of Jumping Jack/ 12 counts of box jump/ 12 air
squats/ 90 secs of each planking position ( front, back, left side,
right side)
12 counts of Push up/ 10 counts of pull up/ 12 air squats/ 12 counts of Leg pistol each leg
Run 8k Time trial (TT) 40mins +SWIM
12 counts of Jumping Jack/ 12 counts of box jump/ 12 air
squats/ 90 secs of each planking position ( front, back, left side,
right side)
12 counts of Push up/ 10 counts of pull up/ 12 air squats/ 12 counts of Leg pistol each leg
Run 7k Time trial (TT) 35mins +SWIM
21-Oct Wednesday
22-Oct Thursday AM: Bike PM:Swim-Run
23-Oct Friday
24-Oct Saturday
25-Oct Sunday RACE DAY: 1k-60-10k
26-Oct Monday REST
27-Oct Tuesday AM Swim or Bike
28-Oct Wednesday REST
29-Oct Thursday AM: Bike PM:Swim-Run
30-Oct Friday REST
31-Oct Saturday Bike ride
1-Nov Sunday REST
12 counts of Jumping Jack/ 12 counts of box jump/ 12 air
squats/ 90 secs of each planking position ( front, back, left side,
right side)
12 counts of Push up/ 10 counts of pull up/ 12 air squats/ 10 counts of Leg pistol each leg
(Race week) strictly AM workout ONLY except for test ride
Swim Bike
practice nutrition every 30mins
optional: swim 30mins
practice nutrition every 30mins
optional: swim 30mins
Swim drills + 30 mins continuous
4mins easy warm up + (30secs burst + 4mins easy) x 4 + 4mins
cool down
Swim drills + 30 mins continuous
4mins easy warm up + (30secs burst + 4mins easy) x 4 + 4mins
cool down
Swim drills + 30 mins continuous
4mins easy warm up + (30secs burst + 4mins easy) x 4 + 4mins
cool down
Swim drills + 30 mins continuous
4mins easy warm up + (30secs burst + 4mins easy) x 4 + 4mins
cool down
practice nutrition every 30mins
optional: swim 30mins
practice nutrition every 30mins
optional: swim 30mins
Swim drills + 35 mins continuous
4mins easy warm up + (30secs burst + 4mins easy) x 5 + 4mins
cool down
Swim drills + 35 mins continuous
4mins easy warm up + (30secs burst + 4mins easy) x 5 + 4mins
cool down
Swim drills + 35 mins continuous
4mins easy warm up + (30secs burst + 4mins easy) x 5 + 4mins
cool down
Swim drills + 35 mins continuous
4mins easy warm up + (30secs burst + 4mins easy) x 5 + 4mins
cool down
Swim drills + 40 mins continuous
4mins easy warm up + (30secs burst + 4mins easy) x 6 + 4mins
cool down
practice nutrition every 30mins
optional: swim 30mins
practice nutrition every 30mins
optional: swim 30mins
Swim drills + 40 mins continuous
4mins easy warm up + (30secs burst + 4mins easy) x 6 + 4mins
cool down
Swim drills + 40 mins continuous
4mins easy warm up + (30secs burst + 4mins easy) x 6 + 4mins
cool down
Swim drills + 40 mins continuous
4mins easy warm up + (30secs burst + 4mins easy) x 6 + 4mins
cool down
Swim drills + 45 mins continuous
4mins easy warm up + (30secs burst + 4mins easy) x 7 + 4mins
cool down
practice nutrition every 30mins
optional: swim 30mins
practice nutrition every 30mins
optional: swim 30mins
Swim drills + 45 mins continuous
4mins easy warm up + (30secs burst + 4mins easy) x 7 + 4mins
cool down
Swim drills + 45 mins continuous
4mins easy warm up + (30secs burst + 4mins easy) x 7 + 4mins
cool down
Swim drills + 45 mins continuous
4mins easy warm up + (30secs burst + 4mins easy) x 7 + 4mins
cool down
Swim drills + 30 mins continuous
4mins easy warm up + (30secs burst + 4mins easy) x 4+ 4mins
cool down
15mins (Recon swim) 5mins (gear test ride)
30mins 2 hour 15mins
30mins recovery bike - spinning 20 mins
1 hr easy ride
Swim drills + 30 mins continuous
4mins easy warm up + (30secs burst + 4mins easy) x 4 + 4mins
cool down
Swim drills + 30 mins continuous
4mins easy warm up + (30secs burst + 4mins easy) x 4 + 4mins
cool down
Run (main set) Total duration (mins)
45secs at 70% effort then 1min walk x 10 73.5
30
45secs at 70% effort then 1min walk x 10 73.5
20
5 mins off the bike easy run 125
65
45secs at 70% effort then 1min walk x 10 73.5
30
45secs at 70% effort then 1min walk x 10 73.5
20
7 mins off the bike easy run 127
65
warm up 5mins + TT (25mins) +cool down 5mins
warm up 5mins + TT (25mins) +cool down 5mins
60 secs at 70% effort then 1min walk x 10 85.5
30
60 secs at 70% effort then 1min walk x 10 85.5
20
10 mins off the bike easy run 130
70
60 secs at 70% effort then 1min walk x 10 85.5
30
60 secs at 70% effort then 1min walk x 10 85.5
20
10 mins off the bike easy run 130
70
75 secs at 80% effort then 1min walk x 10 97.5
warm up 5mins + TT (30mins) +cool down 5mins
warm up 5mins + TT (30mins) +cool down 5mins
30
75 secs at 80% effort then 1min walk x 10 97.5
20
15 mins off the bike easy run 135
75
75 secs at 80% effort then 1min walk x 10 97.5
30
75 secs at 80% effort then 1min walk x 10 97.5
20
20 mins off the bike easy run 140
75
90 secs at 80% effort then 1min walk x 10 109.5
warm up 5mins + TT (35mins) +cool down 5mins
warm up 5mins + TT (35mins) +cool down 5mins
30
90 secs at 80% effort then 1min walk x 10 109.5
20
15 mins off the bike easy run 135
80
90 secs at 80% effort then 1min walk x 10 109.5
30
90 secs at 80% effort then 1min walk x 10 109.5
20
10 mins off the bike easy run 130
75
60 secs at 80% effort then 1min walk x 10 76
warm up 5mins + TT (40mins) +cool down 5mins
warm up 5mins + TT (35mins) +cool down 5mins
30
30 secs at 90% effort then 1min walk x 10 71
20
5mins (HIIT) or 30secs burst x 5
60mins 3.75
50
30 secs at 90% effort then 1min walk x 10 71
60
Hours per week
6hours 27mins
6 hours 28 mins
7 hours 1 min
7 hours 1 min
7hours 34mins
7 hours 40mins
8hours 4mins
7 hours 54mins
3hours 21mins
3 hours
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