- 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%
- 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%
- Time: 1h 25m
- WU:
- 5-10' @ 75%
- MS:
- Long ride as 25' @ 75%, 30' @80%, 25' @ 85%,
- CD:
- 5-10' @ 65%
Day 1
Day 2
BIKE
SWIM
RUN
Day 3
BIKE
Day 4
BIKE
SWIM
RUN
Day 5
BIKE
Day 6
BIKE
Day 7
BIKE
SWIM
RUN
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.