Guide to the schedule
Week 1
Mon Endurance run (30 mins) + core moves (15 min optional)
Tue Swim drills (500m total) + 500m slow swim
Wed Resistance moves (15 min optional) REST
Thu 3K running time trial + core moves (15 min optional)
Fri 2/3 race distance swim time trial interval swim (15 min)
Sat 10K ride time trial
Sun Resistance moves (15 min optional) + endurance ride (30-45 min)
Week 2
Mon Endurance run (30 mins) + core moves (15 min optional)
Tue Swim drills (500m total) + endurance ride (40 min)
Wed Resistance moves (15 min optional) REST
Thu Cadence ride (20 min) + core moves (15 min optional)
Fri Interval swim (20 min)
Sat Brick (ride 20 min + tempo run 10 min)
Sun Resistance moves (15 min optional) + endurance ride (30-45 min)
Week 3
Mon Endurance run (35 mins) + core moves (15 min optional)
Tue Swim drills (600m total) + 500m slow swim
Wed Resistance moves (15 min optional) REST
Thu Interval run (20 min) + core moves (15 min optional)
Fri Interval swim (20 min)
Sat Brick (ride 20 min + tempo run 10 min)
Sun Resistance moves (15 min optional) + endurance ride (30-45 min)
Week 4
Mon Endurance run (35 mins) + core moves (15 min optional)
Tue Swim drills (600m total) + endurance ride (40 min)
Wed Resistance moves (15 min optional) REST
Thu 10K ride time trial + core moves (15 min optional)
Fri Interval swim (20 min)
Sat Brick (ride 20 min + tempo run 10 min)
Sun Resistance moves (15 min optional) + endurance ride (30-45 min)
Week 5
Mon Endurance run (40 mins) + core moves (15 min optional)
Tue Swim drills (750m total) + 500m slow swim
Wed Resistance moves (15 min optional) REST
Thu 3K running time trial + core moves (15 min optional)
Fri 2/3 race distance swim time trial interval swim (15 min)
Sat Brick (ride 20 min + tempo run 10 min)
Sun Resistance moves (15 min optional) + endurance ride (30-45 min)
Week 6
Mon Endurance run (40 mins) + core moves (15 min optional)
Tue Swim drills (750m total) + endurance ride (40 mins)
Wed Resistance moves (15 min optional) REST
Thu Cadence ride (25 mins) + core moves (15 min optional)
Fri Interval swim (25 mins)
Sat Brick (ride 30 min + tempo run 15 min)
Sun Resistance moves (15 min optional) + endurance ride (30-45 min)
Week 7
Mon Endurance run (45 mins) + core moves (15 min optional)
Tue Swim drills (750m total) + 400m slow swim
Wed Resistance moves (15 min optional) REST
Thu Interval run (25 mins) + core moves (15 min optional)
Fri Interval swim (25 mins)
Sat Brick (ride 30 min + tempo run 15 min)
Sun Resistance moves (15 min optional) + endurance ride (30-45 min)
Week 8
Mon Endurance run (45 mins) + core moves (15 min optional)
Tue Swim drills (1000m total) + endurance ride (40 min)
Wed Resistance moves (15 min optional) REST
Thu 10K ride time trial + core moves (15 min optional)
Fri Interval swim (30 mins)
Sat Brick (ride 35 min + tempo run 20 min)
Sun Resistance moves (15 min optional) + endurance ride (30-45 min)
Week 9
Mon Endurance run (50 mins) + core moves (15 min optional)
Tue Swim drills (750m total)
Wed Resistance moves (15 min optional) REST
Thu 3K running time trial + core moves (15 min optional)
Fri 2/3 race distance swim time trail interval swim (15 min)
Sat Brick (ride 30 min + tempo run 15 min)
Sun Resistance moves (15 min optional) + endurance ride (30 min)
Week 10
Mon Endurance run (30 mins) + core moves (15 min optional)
Tue Swim drills (500m total)
Wed REST
Thu Easy ride (10-15 min) + easy run (5-10 min)
Fri REST
Sat Easy ride (10 min) + easy run (5 min)
Sun RACE!
