Wk 1 06 Sun 2 06 Mon 3 06 Tue 4 06 Wed 5 06 Thu 6 06 Fri 7 06 Sat 8
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.50 Form   0.50 Speed     0.75 Cont 1.75
Bike 0.50 Spin   0.75 Hills   2.00 Pace   3.25
Run   0.50 Speed   0.75 Form   0.75 Pace 2.00
Wk Total 9.00
Wk 2 06 Sun 9 06 Mon 10 06 Tue 11 06 Wed 12 06 Thu 13 06 Fri 14 06 Sat 15
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.50 Form   0.50 Speed     0.75 Cont 1.75
Bike 0.50 Speed   0.75 Hills   2.25 Pace   3.50
Run   0.50 Speed   0.75 Tempo   0.75 Pace 2.00
Wk Total 9.25
Wk 3 06 Sun 16 06 Mon 17 06 Tue 18 06 Wed 19 06 Thu 20 06 Fri 21 06 Sat 22
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.50 Form   0.50 Speed     0.75 Cont 1.75
Bike 0.50 Speed   0.75 Hills   2.50 Pace   3.75
Run   0.50 Speed   0.75 Form   1.00 Pace 2.25
Wk Total 9.75
Wk 4 06 Sun 23 06 Mon 24 06 Tue 25 06 Wed 26 06 Thu 27 06 Fri 28 06 Sat 29
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.50 Form   0.50 Speed     Brick 0.75 Cont 1.75
Bike 0.50 Speed   0.75 Hills   2.00 Pace   3.25
Run   0.50 Speed   0.75 Tempo 0.50 Pace   1.75
Wk Total 8.75
Wk 5 06 Sun 30 07 Mon 1 07 Tue 2 07 Wed 3 07 Thu 4 07 Fri 5 07 Sat 6
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.50 Form   0.50 Speed     0.75 Cont 1.75
Bike 0.50 Speed   0.75 Hills   3.00 Pace   4.25
Run 0.50 Speed   0.50 Hills   0.75 Tempo   1.00 Pace 2.75
Wk Total 10.75
Wk 6 07 Sun 7 07 Mon 8 07 Tue 9 07 Wed 10 07 Thu 11 07 Fri 12 07 Sat 13
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.50 Form   0.75 Speed     Brick 0.75 Cont 2.00
Bike 0.50 Speed   0.75 Hills   2.00 Pace   3.25
Run   0.50 Form   0.75 Tempo 0.50 Pace 1.25 Pace 3.00
Wk Total 10.25
Wk 7 07 Sun 14 07 Mon 15 07 Tue 16 07 Wed 17 07 Thu 18 07 Fri 19 07 Sat 20
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.75 Form   0.75 Speed     0.75 Cont 2.25
Bike 0.50 Speed   0.75 Hills   3.00 Pace   4.25
Run 0.50 Speed   0.50 Form   0.75 Tempo   1.00 Pace 2.75
Wk Total 11.25
Wk 8 07 Sun 21 07 Mon 22 07 Tue 23 07 Wed 24 07 Thu 25 07 Fri 26 07 Sat 27
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.50 Form   0.75 Speed     Brick 0.75 Cont 2.00
Bike 0.75 Speed   0.75 Hills   2.00 Pace   3.50
Run   0.50 Speed   0.75 Tempo 0.50 Pace 1.25 Pace 3.00
Wk Total 10.50
Wk 9 07 Sun 28 07 Mon 29 07 Tue 30 07 Wed 31 08 Thu 1 08 Fri 2 08 Sat 3
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.50 Form   0.50 Speed     0.75 Cont 1.75
Bike 0.50 Speed   0.75 Speed   3.00 Pace   4.25
Run   0.50 Speed   0.75 Tempo   1.00 Easy 2.25
Wk Total 10.25
Wk 10 08 Sun 4 08 Mon 5 08 Tue 6 08 Wed 7 08 Thu 8 08 Fri 9 08 Sat 10
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.50 Form   0.50 Speed     Brick 0.50 Pace 1.50
Bike 0.50 Speed   0.75 Speed   1.50 Pace   2.75
Run 0.50 Speed   0.50 Tempo     0.50 Pace   1.50
Wk Total 7.75
Wk 12 08 Sun 11 08 Mon 12 08 Tue 13 08 Wed 14 08 Thu 15 08 Fri 16 08 Sat 17
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional   1.00 Optional         2.00
Swim 0.50 Form   0.50 Speed     Brick 0.75 Cont 1.75
Bike 0.50 Speed   0.75 Speed   1.00 Pace   2.25
Run 0.50 Speed   0.75 Tempo     0.50 Pace   1.75
Wk Total 7.75
Wk 13 08 Sun 18 08 Mon 19 08 Tue 20 08 Wed 21 08 Thu 22 08 Fri 23 08 Sat 24
Time Code Time Code Time Code Time Code Time Code Time Code Time Code Wk Tot
Gym 1.00 Optional             1.00
Swim 0.50 Form   0.50 Form     Brick 0.75 Race 1.75
Bike 0.50 Form   0.50 Easy   0.25 Easy 1.25 2.50
Run 0.50 Form   0.50 Form     0.10 Easy 0.75 1.85
Wk Total 7.10
NOTES:
Time - All times are in fractions of an hour. I.E. 1.5 is one and a half hours. 
Gym 
Optional - Work out or take the time off. Work on abs and larger muscle groups 
Swim 
Form - Work on your technique. Do 100 yards repeats with short rest in between 
Speed - Do some 50 yard repeats Go 25 fast then 25 easy. Short rest in between 90% effort 
Intervals - Do some reverse pyramids. I.E. Do a set of 10 laps, then 8, then 6,4,3,2,1 with each set at a progressively faster lap pace. 
Cont - Swim continuously for the time. Try to get to your planned pace for the race. 
Time Trial - Far as you can go within the allotted time 
Bike 
Spin - High revolutions per minute easy gear - 75% effort 
Hills - Use progressively lower gears until you have to stand. 
Easy - Aerobics Pace. Enjoy the scenery - 65% effort 
Speed - Warm up then go for it. Repeat short intervals 
Pace - Try to maintain your planned pace for the race. 
Time Trial - Far as you can go within the allotted time 
Race - Do the RAce Distance under the clock 
Run 
Speed - Do up to 6 1/4 mile repeats at 1 mile speed with rest intervals in between - 90% effort       
Hills - Come to the bridge repeats or find your own Go up quick, down easy Do 6 to 8 
Tempo - Run at 10K pace
Easy - Aerobics Pace. Enjoy the scenery - 65% effort 
Pace - Try to maintain your planned pace for the race. 
Time Trial - Far as you can go within the allotted time 
Brick 
Combine events (back to back) at pace indicated
PRINT (PDF)