• Week 1
    Print Week

    • Day 1

    BIKE
    • Time: 45m
    • WU:
    • 10' @ 68-73% + 5' alternating 20" @ 106> %
    • 40" @ 68-73% + 5' @ 80%
    • MS:
    • 10x30" (30" Rest@ 75-80% FT) @ 95-100% + 10' @ 75-80%
    • CD:
    • 5-10' @ 65%
    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: 50m
          • WU:
          • 10' @ 68-73% + 5' alternating 30" @ 95-100%
          • 30" @ 68-73% + 5' @ 80%
          • MS:
          • 4x5' (1' Rest@ 75-80%) @ 95-100%
          • CD:
          • 5-10' @ 65%

          Day 4

          BIKE
            SWIM
              RUN

                Day 5

                BIKE
                • Time: 1h 00m
                • WU:
                • 10' @ 68-73% + 5' alternating 30" @ 95-100%
                • 30" @ 68-73% + 5' @ 80%
                • MS:
                • 3x10' (3' Rest@ 75-80%) as 1st @85-90, 2nd @90-95, 3th @95-100%
                • CD:
                • 5-10' @ 65%

                Day 6

                BIKE
                • Time: 1h 25m
                • WU:
                • 5-10' @ 75%
                • MS:
                • Long ride as 25' @ 75%, 30' @80%, 25' @ 85%,
                • CD:
                • 5-10' @ 65%

                Day 7

                BIKE
                  SWIM
                    RUN