Guide to the schedule
Week 1
Mon Resistance moves (15 min optional) REST
Tue 5K running time trial + core moves (15 min optional)
Wed Swim Drills (1000m total)
Thu Hill run. 10-min endurance pace + short hill repeats x 6, another 10-min endurance pace + resistance moves (15 min optional)
Fri 750 swim time trial + interval swim (15 min)
Sat Endurance run (45 min) + core moves (15 min optional)
Sun 20K ride time trial
Week 2
Mon Resistance moves (15 min optional) REST
Tue Interval run (25 min)
Wed Brick (ride 30 min + tempo run 10 min)
Thu Interval swim (6 x 200m repeats) + resistance moves (15 min optional)
Fri Cadence ride (30 min) + core moves (15 min optional) + swim drills (1000m optional)
Sat Endurance run (50 min) + core moves (15 min optional)
Sun Endurance ride (60 min)
Week 3
Mon Resistance moves (15 min optional) REST
Tue Hill run. 10-min endurance pace + short hill repeats x 8, another 10-min endurance pace + core moves (15 min optional)
Wed Brick (ride 40 min + tempo run 10 min)
Thu Cadence ride (35 min) + interval swim (7 x 200m repeats) + resistance moves (15 min optional)
Fri Swim drills (1200m total) + 500m slow swim
Sat Endurance run (60 min) + core moves (15 min optional)
Sun Endurance ride (70 min)
Week 4
Mon Resistance moves (15 min optional) REST
Tue Interval run (30 min) + swim drills (1200m total)
Wed Brick (ride 45 min + tempo run 15 min) + resistance moves (15 min optional)
Thu Interval swim (7 x 200m repeats) + core moves (15 min optional)
Fri 20K ride time trial
Sat Endurance run (60 min) + core moves (15 min optional)
Sun Endurance ride (75 min)
Week 5
Mon Resistance moves (15 min optional) REST
Tue Swim drills (1200m total) + 500m slow swim
Wed Brick (ride 50 min + tempo run 10 min)
Thu 5K running time trial + core moves (15 min optional)
Fri 750m swim time trial + cadence ride (35 min) + resistance moves (optional)
Sat Endurance run (60 min) + core moves (15 min optional)
Sun Endurance ride (80 min)
Week 6
Mon Resistance moves (15 min optional) REST
Tue Cadence ride (25 min) + interval swim (8 sets 200 repeats) + core moves (15 min optional)
Wed Brick (ride 60 min + tempo run 15 min)
Thu Hill run. 10-min endurance pace + short hill repeats x 8 + 10 more mins endurance pace + resistance moves (15 min optional)
Fri Swim drills (1500m total)
Sat Endurance run (50 min) + core moves (15 min optional)
Sun Endurance ride (95 min)
Week 7
Mon Resistance moves (15 min optional) REST
Tue Cadence ride (35 min) + interval swim (9 sets 200m repeats)
Wed Brick (ride 60 min + tempo run 15 min) + core moves (15 min optional)
Thu Interval run (30 min)
Fri Swim drills (1500m total) + 400m recovery swim + resistance moves (15 min optional)
Sat Endurance run (70 min) + core moves (15 min optional)
Sun Endurance ride (105 min)
Week 8
Mon Resistance moves (15 min optional) REST
Tue Swim drills (1750m total) + 20K ride time trial + core moves (15 min optional)
Wed Brick (ride 70 min + tempo run 15 min)
Thu Hill run. 10-min endurance pace + short hill repeats x10, another 10-min endurance pace + core moves (15 min optional)
Fri Interval swim (10 x 200m repeats)
Sat Endurance run (80 min) + core moves (15 min optional)
Sun Endurance ride (90 min)
Week 9
Mon Resistance moves (15 min optional) REST
Tue 5K running time trial + swim drills (1750m total) + core moves (15 min optional)
Wed Brick (ride 60 min + tempo run 20 min)
Thu Cadence ride (40 min) + resistance moves (15 min optional)
Fri 750 swim time trial + interval swim (5 x 200m repeats)
Sat Endurance run (60 min) + core moves (15 min optional)
Sun Endurance ride (80 min)
Week 10
Mon REST
Tue Brick (ride 20 min + tempo run 10 min)
Wed Swim drills (1750m total)
Thu REST (or 20 min easy ride)
Fri REST
Sat Easy ride (15 min) + 10-min easy run
Sun RACE!
