• Week 1
    Print Week

    • Day 1

    BIKE
    • Time: 45m
    • WU:
    • 10' @ 65-70%FT + 5' alternating 20" @ 110-115%FT
    • 40" @ 65-70% + 5' @ 75% T
    • MS:
    • 5x30" (30" 70-75% FT) @ 90-95% + 15' @ 70-75%
    • CD:
    • 5-10' @ 60-65% FT
    Comments and Definitions

    Week goal: Get the body ready to handle the work ahead See http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=2332 for full plan description.

    Day 2

    BIKE
      SWIM
        RUN

          Day 3

          BIKE
          • Time: 1h 00m
          • WU:
          • 10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT
          • 30" @ 65-70% + 5' @ 75% T
          • MS:
          • 6x5' (1' 70-75% FT) @ 85-90%
          • CD:
          • 5-10' @ 65%

          Day 4

          BIKE
            SWIM
              RUN

                Day 5

                BIKE
                • Time: 45m
                • WU:
                • 10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT
                • 30" @ 65-70% + 5' @ 75% T
                • MS:
                • 10x30" (30" 70-75% FT) @ 90-95% + 10' @ 70-75%
                • CD:
                • 5-10' @ 65%

                Day 6

                BIKE
                • Time: 1h 30m
                • WU:
                • 5-10' @ 70% T
                • MS:
                • Long ride as 25' @ 70%, 30' @75%, 25' @ 80%
                • CD:
                • 5-10' @ 65%

                Day 7

                BIKE
                  SWIM
                    RUN