70.

3 Triathlon Training Plan: A Time-Efficient Program

This 70.3 triathlon training plan is best suited to triathletes aiming to better their performance in previous half Ironmans using a highly time-efficient training plan.
The plan is 20 weeks long and comprises an 8-week base phase and 6- week build and peak phases. A typical training week includes 3 swims, 3 rides, 3 runs,
and a bike-run brick workout. The brick workouts fall on Wednesday in odd-numbered weeks and on Saturday in even-numbered weeks. Every fourth week is
a recovery week. The final 10 days of the plan constitute a taper period. Two tune-up races are scheduled. A sprint race is schedule in Week 12 and an Olympic
distance race in Week 16. If you are unable to find opportunities for tune-up races you will do additional brick workouts instead. The plan begins with 4,500
meters of swimming, 4 hours and 15 minutes of cycling, and 2 hours and 10 minutes of running in Week 1. It peaks with 7,400 meters of swimming, 7 hours and
50 minutes of cycling, and 3 hours and 38 minutes of running in Week 17.

Week 1
The first 8 weeks of this training plan constitute the base phase of training. This phase is focused on building aerobic capacity with lots of moderate aerobic-intensity training throughout
the week and on boosting endurance with long workouts on the weekends.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bike Power Intervals: 1:00 Fartlek Run 0:35 Brick Workout: 1:00 Foundation Bike: 1:00 Foundation Bike: 0:90 Swim Base: 1600
REST WU: 0:10 @ Z2 WU: Run 0:05 @ Z2 Bike 0:45 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: 300 @ Z1
DAY MS: 6 x 20 sec sprints with MS: 6 x 30 sec @ Z5 with Run 0:15 @ Z2 MS: 0:40 @ Z2 MS: 1:10 @ Z2 MS: 1,000 @ Z2
enough recovery to reach total enough recovery to reach total CD: 0:10 @ Z2 CD: 0:10 @Z2 CD: 300 @ Z1
workout time of 1:00 workout time of 0:35
CD: 0:10 @ Z2 CD: Run 0:05 @ Z2 Swim Fartlek + Sprint 1400 Foundation Run: 0:30
WU: 300 @ Z1 WU: Run 0:10 @ Z2
Swim Base: 1500 4 x 50 drills, RI=0:10 MS: Run 0:10 @ Z2
WU: 300 @ Z1 MS: 4 x 100 (50 build/50 CD: Run 0:10 @ Z2
4 x 50 drills, RI=0:10 descend), RI=0:10
MS: 5 x 100 @ Z2, RI=0:05 4 x 50 kick, RI=0:15
4 x 50 kick, RI=0:15 CD: 300 @ Z1
CD: 300 @ Z1

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bike Power Intervals: 1:10 Fartlek Run 0:35 Foundation Bike: 1:15 Foundation Bike: 1:00 Brick Workout: 1:20 Foundation Run: 0:45
REST WU: 0:10 @ Z2 WU: Run 0:05 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Bike 1:00 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 7 x 20 sec sprints with MS: 8 x 30 sec @ Z5 with MS: 0:55 @ Z2 MS: 0:40 @ Z2 MS: Run 0:20 @ Z2 MS: Run 0:25 @ Z2
enough recovery to reach total enough recovery to reach total CD: 0:10 @ Z2 CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
workout time of 1:10 workout time of 0:35
CD: 0:10 @ Z2 CD: Run 0:05 @ Z2 Foundation Run: 0:40 Swim Fartlek + Sprint: 1600 Swim Base: 1700
WU: Run 0:10 @ Z2 WU: 300 @ Z1 WU: 300 @ Z1
Swim Base: 1600 MS: Run 0:20 @ Z2 4 x 50 drills, RI=0:10 MS: 1,200 @ Z2
WU: 300 @ Z1 CD: Run 0:10 @ Z2 MS: 6 x 100 (50 @ Z2/50 @ Z4) CD: 200 @ Z1
4 x 50 drills, RI=0:10 RI=0:10
MS: 6 x 100 @ Z2, RI=0:05 4 x 50 kick, RI=0:15
4 x 50 kick, RI=0:15 CD: 300 @ Z1
CD: 300 @ Z1
 Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bike Power Intervals: 1:10 Fartlek Run: 0:40 Brick Workout: 1:20 Foundation Bike: 1:00 Foundation Bike: 1:45 Foundation Run: 0:55
REST WU: 0:10 @ Z2 WU: Run 0:05 @ Z2 WU: Bike 1:00 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 7 x 20 sec sprints with MS: 8 x 30 sec @ Z5 with MS: Run 0:20 @ Z2 MS: 0:40 @ Z2 MS: 1:25 @ Z2 MS: Run 0:35 @ Z2
enough recovery to reach total enough recovery to reach total CD: 0:10 @ Z2 CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
workout time of 1:10 workout time of 0:40
CD: 0:10 @ Z2 CD: Run 0:05 @ Z2 Swim Fartlek + Sprint: 1600 Foundation Run: 0:30 Swim Base: 1800
WU: 300 @ Z1 WU: Run 0:10 @ Z2 WU: 300 @ Z1
Swim Base: 1700 4 x 50 drills, RI=0:10 MS: Run 0:10 @ Z2 MS: 1,200 @ Z2
WU: 300 @ Z1 MS: 6 x 100 (50 build/50 CD: Run 0:10 @ Z2 CD: 300 @ Z1
4 x 50 drills, RI=0:10 descend), RI=0:10 Strides: Run 2 x 20 sec sprints
MS: 7 x 100 @ Z2, RI=0:05 4 x 50 kick, RI=0:15 with 40 sec recoveries
4 x 50 kick, RI=0:15 CD: 300 @ Z1
CD: 300 @ Z1

Week 4
This week is a recovery week of this 70.3 triathlon training plan. Your training is slightly reduced to allow your body to fully absorb your recent training and prepare for the harder training to come in weeks 5-7.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bike Intervals: 1:00 Fartlek Run 0:35 Foundation Bike: 1:00 Recovery Bike: 1:00 Brick Workout: 0:55 Foundation Run: 0:40
REST WU: 0:10 @ Z2 WU: Run 0:05 @ Z2 WU: 0:10 @ Z2 MS: 1:00 @ Z1 MS: Bike 0:40 @ Z2 WU: Run 0:10 @ Z2
DAT MS: 6 x 20 sec sprints with MS: 8 x 30 sec @ Z5 with MS: 0:40 @ Z2 Run 0:15 @ Z2 MS: Run 0:20 @ Z2
enough recovery to reach total enough recovery to reach total CD: 0:10 @ Z2 Swim Fartlek + Sprint: 1400 CD: Run 0:10 @ Z2
workout time of 1:00 workout time of 0:35 WU: 300 @ Z1
CD: 0:10 @ Z2 CD: Run 0:05 @ Z2 Foundation Run: 0:40 4 x 50 drills, RI=0:10 Swim Base: 1600
WU: Run 0:10 @ Z2 MS: 4 x 150 (50 Z2 / 100 Z4), WU: 300 @ Z1
Swim Base: 1300 MS: Run 0:20 @ Z2 RI=0:15 MS: 1,000 @ Z2
WU: 300 @ Z1 CD: Run 0:10 @ Z2 CD: 300 @ Z1 CD: 300 @ Z1
4 x 50 drills, RI=0:10 Strides: Run 2 x 20 sec sprints
MS: 5 x 100 @ Z2, RI=0:05 with 40 sec recoveries.
CD: 300 @ Z1

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bike Short Hill Climbs 1:05 Speed Intervals: 11×30 Brick Workout: 1:20 Foundation Bike: 1:15 Long Bike: 2:00 Foundation Run: 1:00
REST WU: 0:10 @ Z2 WU: 0:10 @ Z1 WU: Bike 1:00 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Run 0:10 @ Z2
DAT MS: 8 x 1:00 @ Z5 with enough MS: 11 x 30 sec sprints with MS: Run 0:20 @ Z2 MS: 0:55 @ Z2 MS: 1:40 @ Z2 MS: Run 0:40 @ Z2
recovery to reach total workout 2:00 recoveries CD: 0:10 @ Z2 CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
time of 1:05 CD: 0:10 @ Z1
CD: 0:10 @ Z2 Swim Fartlek + Sprint: 1800 Foundation Run: 0:35 Swim Base: 1900
WU: 300 @ Z1 WU: Run 0:10 @ Z2 WU: 400 @ Z1
Swim Base: 1900 4 x 50 drills, RI=0:10 MS: Run 0:15 @Z2 MS: 1,200 @ Z2
WU: 300 @ Z1 MS: 8 x 100 (50 build/50 CD: Run 0:10 @ Z2 CD: 300 @ Z1
4 x 50 drills, RI=0:10 descend), RI=0:10 Strides: Run 4 x 20 sec sprints
MS: 6 x 100 @ Z2, RI=0:05 4 x 50 kick, RI=0:15 with 40 sec recoveries
6 x 50 speed, RI=0:20 CD: 300 @ Z1
4 x 50 kick, RI=0:15
CD: 300 @ Z1
 Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bike Short Hill Climbs: 1:10 Speed Intervals: 12×30 Foundation Bike: 1:30 Foundation Bike: 1:15 Brick Workout: 1:35 Foundation Run: 0:45
REST WU: 0:10 @ Z2 WU: 0:10 @ Z1 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Bike 1:15 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 9 x 1:00 @ Z5 with enough MS: 12 x 30 sec sprints with MS: 1:10 @ Z2 MS: 0:55 @ Z2 MS: Run 0:20 @ Z2 MS: Run 0:25 @ Z2
recovery to reach total workout 2:00 recoveries CD: 0:10 @ Z2 CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
time of 1:10 CD: 0:10 @ Z1
CD: 0:10 @ Z2 Foundation Run: 0:50 Swim Fartlek + Sprint: 1800 Swim Base: 2000
WU: Run 0:10 @ Z2 WU: 300 @ Z1 This is a swim time trial
Swim Base: 1900 MS: Run 0:30 @Z2 4 x 50 drills, RI=0:10 workout. Swim the maximum-
WU: 300 @ Z1 CD: Run 0:10 @ Z2 MS: 8 x 100 (50 Z2/50 Z4), intensity segment as though it
4 x 50 drills, RI=0:10 Strides: Run 6 x 20 sec sprints RI=0:10 were a race.
MS: 6 x 100 @ Z2, RI=0:05 with 40 sec recoveries 4 x 50 kick, RI=0:15 WU: 200 @ Z1
6 x 50 speed, RI=0:20 CD: 300 @ Z1 MS: 1,600 @ maximum
4 x 50 kick, RI=0:15 intensity
CD: 300 @ Z1 CD: 200 @ Z1

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bike Short Hill Climbs: 1:20 Speed Intervals: 13×30 Brick Workout: 1:30 Foundation Bike: 1:30 Long Bike: 2:15 Long Run: 1:05
REST WU: 0:10 @ Z2 WU: 0:10 @ Z1 WU: Bike 1:00 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 11 x 1:00 @ Z5 with MS: 13 x 30 sec sprints with MS: Run 0:30 @ Z2 MS: 1:10 @ Z2 MS: 1:55 @ Z2 MS: Run 0:45 @ Z2
enough recovery to reach total 2:00 recoveries CD: 0:10 @ Z2 CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
workout time of 1:20 CD: 0:10 @ Z1
CD: 0:10 @ Z2 Swim Fartlek + Sprint: 1900 Foundation Run: 0:35 Swim Base: 2000
WU: 300 @ Z1 WU: Run 0:10 @ Z2 WU: 300 @ Z1
Swim Base: 1900 4 x 50 drills, RI=0:10 MS: Run 0:15 @ Z2 MS: 1,500 @ Z2
WU: 300 @ Z1 MS: 6 x 150 (100 build/50 CD: Run 0:10 @ Z2 CD: 200 @ Z1
4 x 50 drills, RI=0:10 descend), RI=0:15 Strides: Run 6 x 20 sec sprints
MS: 6 x 100 @ Z2, RI=0:05 4 x 50 kick, RI=0:15 with 40 sec recoveries
6 x 50 speed, RI=0:20 CD: 300 @ Z1
4 x 50 kick, RI=0:15
CD: 300 @ Z1

Week 8
This is a recovery week
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bike Short Hill Climbs: 1:10 Speed Intervals: 0:50 Foundation Bike: 1:45 Recovery Bike: 1:00 Brick Workout: 1:20 Foundation Run: 0:45
REST WU: 0:10 @ Z2 WU: 0:10 @ Z1 WU: 0:10 @ Z2 MS: 1:00 @ Z1 WU: Bike 1:00 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 9 x 1:00 @ Z5 with MS: 12 x 30 sec sprints with MS: 1:25 @ Z2 MS: Run 0:20 @ Z2 MS: Run 0:25 @ Z2
enough recovery to reach total 2:00 recoveries CD: 0:10 @ Z2 Swim Fartlek + Sprint: 1600 CD: Run 0:10 @ Z2
workout time of 1:10 CD: 0:10 @ Z1 WU: 300 @ Z1
CD: 0:10 @ Z2 Foundation Run: 0:35 4 x 50 drills, RI=0:10 Swim Base: 1600
WU: Run 0:10 @ Z2 MS: 8 x 100 (50 Z2/50 Z4), WU: 300 @ Z1
Swim Base: 1600 MS: Run 0:15 @ Z2 RI=0:10 MS: 1,000 @ Z2
WU: 300 @ Z1 CD: Run 0:10 @ Z2 CD: 300 @ Z1 CD: 300 @ Z1
4 x 50 drills, RI=0:10
MS: 6 x 100 @ Z2, RI=0:05
4 x 50 speed, RI=0:20
CD: 300 @ Z1
 Week 9
The build phase of training begins today.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bike Long Hill Climbs: 1:10 Run Lactate Intervals Brick Workout: 0:55 Foundation Bike: 1:30 Long Bike: 2:30 Long run: 1:10
REST WU: 0:10 @ Z2 WU: Run 0:10 @ Z1 MS: Bike 0:45 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 4 x 5:00 @ Z5 with MS: 16 x 30 sec @ Z5 / 30 sec Run 0:10 @ Z4 MS: 1:10 @ Z2 MS: 2:10 @ Z2 MS: Run 0:50 @ Z2
enough recovery to reach total @ Z1 CD: 0:10 @ Z2 CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
workout time of 1:10 CD: Run 0:10 @ Z1
CD: 0:10 @ Z2 Swim Threshold + Sprint: Foundation Run: 0:35 Swim Base: 2100
2000 WU: Run 0:10 @ Z2 WU: 300 @ Z1
Swim Base + Lactate: 2200 WU: 300 @ Z1 MS: Run 0:15 @ Z2 MS: 1,500 @ Z2
WU: 300 @ Z1 4 x 50 drills, RI=0:10 CD: Run 0:10 @ Z2 CD: 300 @ Z1
4 x 50 drills, RI=0T10 MS: 4 x 200 @ Z4, RI=0:45 Strides: Run 6 x 20 sec sprints
MS: 5 x 100 @ Z2, RI=0T05 4 x 50 speed, RI=0:20 with 40 sec recoveries
5 x 100 @ Z5, RI=0:45 4 x 50 kick, RI=0:15
4 x 50 speed, RI=0:20 CD: 300 @ Z1
4 x 50 kick, RI=0:15
CD: 300 @ Z1

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bike Lactate Intervals: 1:20 Run Lactate Intervals Foundation Bike: 1:45 Foundation Bike: 1:30 Brick Workout: 1:45 Foundation Run: 0:50
REST WU: 0:10 @ Z2 WU: Run 0:10 @ Z1 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Bike 1:15 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 5 x 3:00 @ Z5 with MS: 18 x 30 sec @ Z5 / 30 sec MS: 1:25 @ Z2 MS: 1:10 @ Z2 MS: Run 30 @ Z2 MS: Run 0:30 @ Z2
enough recovery to reach total @ Z1 CD: 0:10 @ Z2 CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
workout time of 1:20 CD: Run 0:10 @ Z1
CD: 0:10 @ Z2 Foundation Run: 0:55 Swim Threshold + Sprint: Swim Base: 2200
WU: Run 0:10 @ Z2 2000 WU: 200 @ Z1
Swim Base + Lactate: 2300 MS: Run 0:35 @ Z2 WU: 300 @ Z1 MS: 1,800 @ Z2
WU: 300 @ Z1 CD: Run 0:10 @ Z2 4 x 50 drills, RI=0:10 CD: 200 @ Z1
4 x 50 drills, RI=0:10 MS: 4 x 200 @ Z4, RI=0:45
MS: 5 x 100 @ Z2, RI=0:05 4 x 50 speed, RI=0:20
6 x 100 @ Z5, RI=0:45 4 x 50 kick, RI=0:15
4 x 50 speed, RI=0:20 CD: 300 @ Z1
4 x 50 kick, RI=0:15
CD: 300 @ Z1

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bike Long Hill Climbs: 1:20 Run Lactate Intervals: 0:40 Brick Workout: 1:00 Foundation Bike: 1:45 Long Bike: 2:45 Long Run: 1:20
REST WU: 0:10 @ Z2 WU: Run 0:10 @ Z1 MS: Bike 0:45 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 6 x 5:00 @ Z5 with MS: 10 x 1:00 @ Z5 / 1:00 @ Run 0:15 @ Z4 MS: 1:25 @ Z2 MS: 2:25 @ Z2 MS: Run 1:00 @ Z2
enough recovery to reach total Z1 CD: 0:10 @ Z2 CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
workout time of 1:20 CD: Run 0:10 @ Z1
CD: 0:10 @ Z2 Swim Threshold + Sprint: Foundation Run: 0:40 Swim Base: 2200
2000 WU: Run 0:10 @ Z2 This is a swim time trial
Swim Base + Lactate: 2400 WU: 300 @ Z1 MS: Run 0:20 @ Z2 workout. Swim the maximum
WU: 300 @ Z1 4 x 50 drills, RI=0:10 CD: Run 0:10 @ Z2 intensity segment as though it
4 x 50 drills, RI=0:10 MS: 4 x 200 @ Z4, RI=0:45 Strides: Run 6 x 20 sec sprints were a race.
MS: 5 x 100 @ Z2, RI=0:05 4 x 50 speed, RI=0:20 with 40 sec recoveries WU: 200 @ Z1
7 x 100 @ Z5, RI=0:45 4 x 50 kick, RI=0:15 MS: 1,800 @ maximum
4 x 50 speed, RI=0:20 CD: 300 @ Z1 intensity
4 x 50 kick, RI=0:15 CD: 200 @ Z1
CD: 300 @ Z1
 Week 12
This is a recovery week
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bike Lactate Intervals: 1:15 Run Lactate Intervals: 16×30 Foundation Bike: 1:30 Recovery Bike: 1:00 Recovery Bike: 0:20 Sprint Triathlon
REST WU: 0:10 @ Z2 WU: Run 0:10 @ Z1 WU: 0:10 @ Z2 MS: 1:00 @ Z1 WU: 0:10 @ Z1 If you can’t find a sprint
DAY MS: 4 x 3:00 @ Z5 with MS: 16 x 30 sec @ Z5 / 30 sec MS: 1:10 @ Z2 CD: 0:10 @ Z1 triathlon to participate in today,
enough recovery to reach total @ Z1 CD: 0:10 @ Z2 Swim Threshold + Sprint: do a sprint triathlon time trial of
workout time of 1:15 CD: Run 0:10 @ Z1 1600 this format on your own
CD: 0:10 @ Z2 Foundation Run: 0:45 WU: 300 @ Z1 instead.
WU: Run 0:10 @ Z2 4 x 50 drills, RI=0:10
Swim Base + Lactate: 1800 MS: Run 0:25 @ Z2 MS: 4 x 200 @ Z4, RI=0:45 WU: Swim 800
WU: 300 @ Z1 CD: Run 0:10 @ Z2 CD: 300 @ Z1 MS: Bike 20k
4 x 50 drills, RI=0:10 Strides: Run 2 x 20 sec sprints CD: Run 5k
MS: 5 x 100 @ Z2, RI=0:05 with 40 sec recoveries
5 x 100 @ Z5, RI=0:45
CD: 300 @ Z1

Week 13
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bike Long Hill Climbs: 1:20 Run Lactate Intervals Brick Workout: 1:20 Swim Threshold + Sprint: Long Bike: 3:00 Long Run: 1:30
REST WU: 0:10 @ Z2 WU: Run 0:10 @ Z1 WU: Bike 1:00 @ Z2 2300 WU: 0:10 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 6 x 5:00 @ Z5 with enough MS: 3 x 3:00 @ Z5 / 3:00 @ MS: Run 0:20 @ Z4 WU: 300 @ Z1 MS: 2:40 @ Z2 MS: Run 1:10 @ Z2
recovery to reach total workout Z1 4 x 50 drills, RI=0:10 CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
time of 1:20 CD: Run 0:10 @ Z1 MS: 4 x 300 @ Z4, RI=1:00
CD: 0:10 @ Z2 2 x 50 speed, RI=0:20 Foundation Run: 0:40 Swim Base: 2400
4 x 50 kick, RI=0:15 WU: Run 0:10 @ Z2 WU: 300 @ Z1
Swim Base + Lactate: 2100 CD: 300 @ Z1 MS: Run 0:20 @ Z2 MS: 1,800 @ Z2
WU: 300 @ Z1 CD: Run 0:10 @ Z2 CD: 300 @ Z1
4 x 50 drills, RI=0:10 Strides: Run 6 x 20 sec sprints
MS: 6 x 100 @ Z2, RI=0:05 with 40 sec recoveries
5 x 100 @ Z5, RI=1:00
4 x 50 kick, RI=0:15
CD: 300 @ Z1

Week 14
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bike Lactate Intervals: 1:30 Run Lactate Intervals Long Bike: 2:00 Foundation Bike: 1:45 Brick Workout: 2:15 Foundation Run: 0:55
REST WU: 0:10 @ Z2 WU: Run 0:10 @ Z1 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Bike 1:30 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 7 x 3:00 @ Z5 with enough MS: 4 x 3:00 @ Z5 / 3:00 @ MS: 1:40 @ Z2 MS: 1:25 @ Z2 MS: Run 0:45 @ Z4 MS: Run 0:35 @ Z2
recovery to reach total workout Z1 CD: 0:10 @ Z2 CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
time of 1:30 CD: Run 0:10 @ Z1
CD: 0:10 @ Z2 Foundation Run: 1:00 Swim Threshold + Sprint: Swim Base: 2400
WU: Run 0:10 @ Z2 2300 WU: 200 @ Z1
Swim Base + Lactate: 2300 MS: Run 0:40 @ Z2 WU: 300 @ Z1 MS: 2,000 @ Z2
WU: 300 @ Z1 CD: Run 0:10 @ Z2 4 x 50 drills, RI=0:10 CD: 200 @ Z1
4 x 50 drills, RI=0:10 Strides: Run 6 x 20 sec sprints MS: 4 x 300 @ Z4, RI=0:45
MS: 7 x 100 @ Z2, RI=0:05 with 40 sec recoveries 2 x 50 speed, RI=0:20
6 x 100 @ Z5, RI=1:00 4 x 50 kick, RI=0:15
4 x 50 kick, RI=0:15 CD: 300 @ Z1
CD: 300 @ Z1
 Week 15
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Tempo Bike: 1:15 Tempo Run 0:42 Brick Workout: 1:30 Long Bike: 2:00 Long Bike: 3:15 Long Run: 1:40
REST WU: 0:19 @ Z2 WU: Run 0:10 @ Z1 WU: Bike 1:00 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 2 x 0:14 @ Z4 with 0:10 MS: Run 0:22 @ Z4 MS: Run 0:30 @ Z4 MS: 1:40 @ Z2 MS: 2:55 @ Z2 MS: Run 1:20 @ Z2
@ Z2 CD: Run 0:10 @ Z1 CD: 0:10 @ Z2 CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
CD: 0:18 @ Z2
Swim Threshold + Sprint: Foundation Run: 0:40 Swim Base: 2600
Swim Base + Lactate: 2400 2,300 WU: Run 0:10 @ Z2 WU: 300 @ Z1
WU: 300 @ Z1 WU: 300 @ Z1 MS: Run 0:20 @ Z2 MS: 2,000 @ Z2
4 x 50 drills, RI=0:10 4 x 50 drills, RI=0:10 CD: Run 0:10 @ Z2 CD: 300 @ Z1
MS: 7 x 100 @ Z2, RI=0:05 MS: 4 x 300 @ Z4, RI=0:30
7 x 100 @ Z5, RI=1:00 2 x 50 speed, RI=0:20
4 x 50 kick, RI=0:15 4 x 50 kick, RI=0:15
CD: 300 @ Z1 CD: 300 @ Z1

Week 16
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Tempo Bike: 1:10 Tempo Run: 0:40 Foundation Bike: 1:15 Recovery Bike: 1:00 Recovery Bike: 0:20 Olympic-Distance Triathlon
REST WU: 0:22 @ Z2 WU: Run 0:10 @ Z1 WU: 0:10 @ Z2 MS: 1:00 @ Z1 WU: 0:10 @ Z1 If you can’t find an Olympic-
DAY MS: 0:26 @ Z4 MS: Run 0:20 @ Z4 MS: 0:55 @ Z2 CD: 0:10 @ Z1 distance triathlon to participate
CD: 0:22 @ Z2 CD: Run 0:10 @ Z1 CD: 0:10 @ Z2 Swim Threshold + Sprint: in today, do an Olympic-
2100 distance triathlon time trial of
Swim Base + Lactate: 1800 Foundation Run: 0:50 WU: 300 @ Z1 this format on your own
WU: 300 @ Z1 WU: Run 0:10 @ Z2 4 x 50 drills, RI=0:10 instead.
4 x 50 drills, RI=0:10 MS: Run 0:30 @ Z2 MS: 5 x 200 @ Z4, RI=0:45 Swim 1.5 km
MS: 4 x 100 @ Z2, RI=0:05 CD: Run 0:10 @ Z2 2 X 50 speed, RI=0:20 Bike 40 km
6 x 100 @ Z5, RI=1:00 Strides: Run 2 x 20 sec sprints 4 X 50 kick, RI=0:15 Run 10 km
CD: 300 @ Z1 with 40 sec recoveries CD: 300 @ Z1

Week 17
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Tempo Bike: 1:20 Tempo Run: 0:42 Brick Workout: 1:35 Foundation Bike: 1:45 Long Bike: 3:30 Long Run: 1:50
REST WU: 0:26 @ Z2 WU: Run 0:10 @ Z1 WU: Bike 1:15 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 0:28 @ Z4 MS: Run 0:22 @ Z4 MS: Run 0:20 @ Z4 MS: 1:25 @ Z2 MS: 3:10 @ Z2 MS: Run 1:30 @ Z2
CD: 0:26 @ Z2 CD: Run 0:10 @ Z1 CD: 0:10 @ Z2 CD: 0:10 @ Z2 CD: Run 0:10 @ Z2

Swim Base + Lactate: 2600 Swim Threshold + Sprint: Foundation Run: 0:40 Swim Base: 2800
WU: 300 @ Z1 2400 WU: Run 0:10 @ Z2 WU: 200 @ Z1
4 x 50 drills, RI=0:10 WU: 300 @ Z1 MS: Run 0:20 @ Z2 MS: 2,400 @ Z2
MS: 7 x 100 @ Z2, RI=0:05 4 x 50 drills, RI=0:10 CD: Run 0:10 @ Z2 CD: 200 @ Z1
6 x 150 @ Z5, RI=1:15 MS: 3 x 400 @ Z4, RI=1:15 Strides: Run 4 x 20 sec sprints
4 x 50 kick, RI=0:15 4 x 50 speed, RI=0:20 with 40 sec recoveries
CD: 300 @ Z1 4 x 50 kick, RI=0:15
CD: 300 @ Z1
 Week 18
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Bike Lactate Intervals: 1:40 Run Lactate Intervals 0:50 Long Bike: 2:00 Foundation Bike: 1:45 Brick Workout: 2:45 Long Run: 1:50
REST WU: 0:10 @ Z2 WU: Run 0:10 @ Z1 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Bike 1:45 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 8 x 3:00 @ Z5 with enough MS: 5 x 3:00 @ Z5 / 3:00 @ MS: 1:40 @ Z2 MS: 1:25 @ Z2 MS: Run 1:00 @ Z2 MS: Run 1:30 @ Z2
recovery to reach total workout Z1 CD: 0:10 @ Z2 CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
time of 1:40 CD: Run 0:10 @ Z1
CD: 0:10 @ Z2 Foundation Run: 1:00 Swim Threshold + Sprint: Swim Base: 2800
WU: Run 0:10 @ Z2 2400 WU: 200 @ Z1
Swim Base + Lactate: 2800 MS: Run 0:40 @ Z2 WU: 300 @ Z1 MS: 2,400 @ Z2
WU: 300 @ Z1 CD: Run 0:10 @ Z2 4 x 50 drills, RI=0:10 CD: 200 @ Z1
4 x 50 drills, RI=0:10 Strides: Run 6 x 20 sec sprints MS: 3 x 400 @ Z4, RI=1:15
MS: 7 x 100 @ Z2, RI=0:05 with 40 sec recoveries 4 x 50 speed, RI=0:20
5 x 200 @ Z5, RI=1:15 4 x 50 kick, RI=0:15
2 x 50 speed, RI=0:20 CD: 300 @ Z1
4 x 50 kick, RI=0:15
CD: 300 @ Z1

Week 19
Your pre-race taper begins on Thursday. From this day forward your training will steadily decrease (relative to preceding weeks) to ensure you’re rested and ready to perform on race day.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Tempo Bike: 1:30 Tempo Run: 0:46 Brick Workout: 1:30 Foundation Bike: 1:30 Long Bike: 2:45 Long Run: 1:10
REST WU: 0:24 @ Z2 WU: Run 0:10 @ Z1 WU: Bike 1:00 @ Z2 WU: 0:10 @ Z2 WU: 0:10 @ Z2 WU: Run 0:10 @ Z2
DAY MS: 2 x 0:16 @ Z4 with 0:10 MS: Run 0:26 @ Z4 MS: Run 0:30 @ Z4 MS: 1:10 @ Z2 MS: 2:25 @ Z2 MS: Run 0:50 @ Z2
recovery CD: Run 0:10 @ Z1 CD: 0:10 @ Z2 CD: 0:10 @ Z2 CD: Run 0:10 @ Z2
CD: 0:24 @Z2
Swim Threshold + Sprint: Foundation Run: 0:30 Swim Base: 2400
Swim Base + Lactate: 2600 2400 WU: Run 0:10 @ Z2 WU: 200 @ Z1
WU: 300 @ Z1 WU: 300 @ Z1 MS: Run 0:10 @ Z2 MS: 2,000 @ Z2
4 x 50 drills, RI=0:10 4 x 50 drills, RI=0:10 CD: Run 0:10 @ Z2 CD: 200 @ Z1
MS: 7 x 100 @ Z2, RI=0:05 MS: 3 x 400 @ Z4, RI=0:45 Strides: Run 4 x 20 sec sprints
6 x 150 @ Z5, RI=0:45 4 x 50 speed, RI=0:20 with 40 sec recoveries
4 x 50 kick, RI=0T15 4 x 50 kick, RI=0:15
CD: 300 @ Z1 CD: 300 @ Z1

Week 20
RACE WEK!!
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Tempo Bike: 1:15 Tempo Run: 0:36 Foundation Bike: 0:45 Swim Threshold + Sprint: Recovery Bike: 0:20 RACE DAY!!
REST WU: 0:19 @ Z2 WU: Run 0:10 @ Z1 WU: 0:10 @ Z2 1400 WU: 0:10 @ Z1
DAY MS: 2 x 0:14 @ Z4 with 0:10 @ MS: Run 0:16 @ Z4 MS: 0:25 @ Z2 WU: 300 @ Z1 CD: 0:10 @ Z1
Z2 CD: Run 0:10 @ Z1 CD: 0:10 @ Z2 MS: 3 x 200 @ Z4, RI=0:45
CD: 0:18 @ Z2 4 x 50 speed, RI=0:20
Foundation Run: 0:30 CD: 300 @ Z1
Swim Base + Lactate: 1800 WU: Run 0:10 @ Z2
WU: 300 @ Z1 MS: Run 0:10 @ Z2
4 x 50 drills, RI=0:10 CD: Run 0:10 @ Z2
MS: 4 x 100 @ Z2, RI=0:05 Strides: Run 6 x 20 sec sprints
6 x 100 @ Z5, RI=1:00 with 40 sec recoveries
CD: 300 @ Z1