| SWIM | |
|---|---|
| Months 1 to 3 | Technique work, drills, 3 times a week, build to 1,000m continuous |
| Months 4 to 6 | 10 by 100m steady, 3 times a week, practice open-water sighting |
| Months 7 to 12 | 1,500 to 2,000m continuous, gear practice, 2 to 3 times a week |
| Goal | Swim 2,000m under 50 minutes |
| BIKE | |
|---|---|
| Months 1 to 3 | 2 to 3 rides/week, cadence work, long ride to 2.5 hrs |
| Months 4 to 6 | Endurance + tempo + recovery rides (5 to 7 hrs total) |
| Months 7 to 12 | 3 to 4 hr rides, brick workouts, nutrition practice |
| Goal | 50 to 60 miles @ 18 to 20 mph |
| RUN | |
|---|---|
| Months 1 to 3 | 3 runs/week: easy, tempo, intervals |
| Months 4 to 6 | Brick runs added, maintain tempo |
| Months 7 to 12 | 10 to 14 mile long runs, 2 to 3 mile brick at race pace |
| Goal | 13.1 miles off bike at +15 to 20 sec/mile |