Week Number MONDAY

Swim Session: Warm Up - 1000m 4

x 100m Freestyle (20 seconds rest) 3
x 100m Pull Buoy &Paddles (15
seconds rest) 2 x 100m Kick (10
seconds rest) 100m Backstroke /
Breaststroke. Main Set - 2000 m 8 x
50m Freestyle (Holding best pace
with 15 seconds rest ) 12 x 100m
Freestyle (Holding best pace with 10
seconds rest) 8 x 50m Freestyle
(Holding best pace with 20 seconds
rest). 200m Cool Down 01h:00m
1

Swim Session: Warm Up - 1000m

200m Swim 200m Pull 200m Kick
200m Pull 200m. Swim Main Set -
2000 m 3 sets of: 2 x 200m
Freestyle@ goal race pace (best
sustainable pace) 10 seconds rest 1
x 100m Freestyle@ slightly faster
pace than the 200m efforts 30
seconds rest between sets 8 x 50m
Freestyle Best pace you can hold for
all 8. 15 seconds rest between each
one. 200m Cool Down 01h:00m
2
 Swim Session: Warm Up - 1000m
400m Easy Freestyle 300m [50m
Hard / 50m Easy] (Keep stroke
count) 200m [100m Hard / 100m
Easy] 100m Kick Main Set - 2000 m
8 x 50m Freestyle (25m sprint, 25m
easy recovery) 15 seconds rest.
100m Freestyle 200m Freestyle
300m Freestyle 400m Freestyle
300m Freestyle 200m Freestyle
100m Freestyle Holding pace so
your first 100m freestyle time
becomes your pace for the cycle.
3 200m freestyle therefore is 2x your
100m time and so on. To complete
the session successfully you have to
hold 100m time for the entire cycle.
15 seconds rest between efforts.
200m Cool Down

Swim Session: Warm Up - 1000m 4

x 100m Freestyle (20 seconds rest) 3
x 100m Pull Buoy &Paddles (15
seconds rest) 2 x 100m Kick (10
seconds rest) 100m Backstroke /
Breaststroke Main Set - 2000 m 8 x
50m Freestyle (Holding best pace
with 15 seconds rest ) 12 x 100m
Freestyle (Holding best pace with 10
seconds rest) 8 x 50m Freestyle
(Holding best pace with 20 seconds
rest) 200m Cool Down 01h:00m
4
 Rest day

Swim Session: Warm Up - 1000m 4

x 100m Freestyle (20 seconds rest) 3
x 100m Pull Buoy &Paddles (15
seconds rest) 2 x 100m Kick (10
seconds rest) 100m Backstroke /
Breaststroke Main Set - 2000 m 8 x
50m Freestyle (Holding best pace
with 15 seconds rest ) 12 x 100m
Freestyle (Holding best pace with 10
seconds rest) 8 x 50m Freestyle
6 (Holding best pace with 20 seconds
rest). 200m Cool Down 01h:00m
 Swim Session: Warm Up - 1000m
400m Easy Freestyle 300m [50m
Hard / 50m Easy] (Keep stroke
count) 200m [100m Hard / 100m
Easy] 100m Kick Main Set - 2000 m
8 x 50m Freestyle (25m sprint, 25m
easy recovery) 15 seconds rest.
100m Freestyle 200m Freestyle
300m Freestyle 400m Freestyle
300m Freestyle 200m Freestyle
100m Freestyle Holding pace so
your first 100m freestyle time
7 becomes your pace for the cycle.
200m freestyle therefore is 2x your
100m time and so on. To complete
the session successfully you have to
hold 100m time for the entire cycle.
15 seconds rest between efforts.
200m Cool Down 01h:00m

Swim Session: Warm Up - 1000m 4

x 100m Freestyle (20 seconds rest) 3
x 100m Pull Buoy &Paddles (15
seconds rest) 2 x 100m Kick (10
seconds rest) 100m Backstroke /
Breaststroke. Main Set - 2000 m 8 x
50m Freestyle (Holding best pace
with 15 seconds rest ) 12 x 100m
Freestyle (Holding best pace with 10
seconds rest) 8 x 50m Freestyle
8 (Holding best pace with 20 seconds
rest). 200m Cool Down 01h:00m
 TUESDAY
Cycling Speed: Warm Up – 30 mins 20
mins @ cadence 85-95rpm 4 Sets of:
30 sec Hard Effort @ cadence 89-
100rpm 60 sec Easy Spin Main Set - 25
mins 5 Sets of: 3 min effort @ hardest
sustainable effort level and race
cadence 2 min easy spin recovery in
between sets Cool Down – 10 mins
Easy spinning 01h:00m
Cycling Speed: Warm Up – 30 mins 20
mins @ cadence 85-95rpm 4 Sets of:
30 sec Hard Effort @ cadence 89-
100rpm 60 sec Easy Spin Main Set - 25
mins 6 Sets of: 3 min effort @ hardest
sustainable effort level and race
cadence 2 min easy spin recovery in
between sets Cool Down – 10 mins
Easy spinning 01h:00m
WEDBESDAY THURSDAY
Run Speed: 20 minute Bike Strength: Warm Up – 20
easy jog warm up (Z1), 4 mins 10 mins @ cadence 85-
x 30 sec. (Z5) with 1 95rpm 10 mins @ cadence 75-
minute (Z1) jog recovery. 85rpm Main Set - 25 mins 2
Focus proper running Sets of: 10 min effort (cadence
technique and form, not 60- 70rpm) 2.30 min easy spin
so much on the power recovery (cadence 80-90rpm) -
value. Main Set: 25 Efforts to be done in aero
minutes - 3 x 5 minutes position. Note: keep your Effort
(Z3) with 2 minute jog level ( Hearth Rate) - Should
recovery (Z1). 10 minute feel a loading of the muscles
cool down (Z1). 01h:00m but no pain in joints,
particularly the knees. Cool
Down – 10 mins Easy spinning
01h:00m
Run Speed: Warm-up 20 Bike Strength: Warm Up – 20
mins (Z1), 4x30 seconds mins 10 mins @ cadence 85-
(Z5). Focus on proper 95rpm 10 mins @ cadence 75-
running mechanics and 85rpm Main Set - 33 mins 3
form, not so much the Sets of: 10 min effort (cadence
power zone. Main Set: - 60- 70rpm) 3 min easy spin
25 Minutes: 4x 5 minutes recovery (cadence 80-90rpm) -
(Z3) with 2 minutes (Z1) Efforts to be done in aero
recovery. 10 Minute cool position. Note: keep your Effort
down (Z1) 01h:00m level ( Hearth Rate) - Should
feel a loading of the muscles
but no pain in joints,
particularly the knees. Cool
Down – 10 mins Easy spinning
01h:00m
Cycling Speed: Warm Up – 20 mins 20
mins @ cadence 85-95rpm 4 Sets of:
30 sec Hard Effort @ cadence 89-
100rpm 60 sec Easy Spin Main Set - 35
mins 7 Sets of: 3 min effort @ hardest
sustainable effort level and race
cadence 2 min easy spin recovery in
between sets Cool Down – 10 mins
Easy spinning 01h:00m
Cycling Speed: Warm Up – 10 mins 10
mins @ cadence 85-95rpm 4 Sets of:
30 sec Hard Effort @ cadence 89-
100rpm 60 sec Easy Spin Main Set - 40
mins 8 Sets of: 3 min effort @ hardest
sustainable effort level and race
cadence 2 min easy spin recovery in
between sets Cool Down – 10 mins
Easy spinning 01h:00m
Run Speed: 20 minute Bike Strength: Warm Up – 10
easy jog warm up (Z1), 4 mins 5 mins @ cadence 85-
x 30 sec. (Z5) with 1 95rpm 5 mins @ cadence 75-
minute (Z1) jog recovery. 85rpm Main Set - 25 mins 4
Focus proper running Sets of: 10 min effort (cadence
technique and form, not 60- 70rpm) 2.30 min easy spin
so much on the power recovery (cadence 80-90rpm) -
value. Main Set: - 35 Efforts to be done in aero
Minutes: 5x 35 minutes position. Note: keep your Effort
(Z3) with 2 minutes (Z1) level ( Hearth Rate) - Should
recovery. 10 minute cool feel a loading of the muscles
down (Z1). 01h:00m but no pain in joints,
particularly the knees. Cool
Down – 10 mins Easy spinning
01h:00m
Run Speed: 10 minute Bike Strength: Warm Up – 15
easy jog warm up (Z1), 4 mins 7:30 mins @ cadence
x 30 sec. (Z5) with 1 85-95rpm 7:30 mins @
minute (Z1) jog recovery. cadence 75-85rpm Main Set -
Focus proper running 35 mins 2 Sets of: 15 min
technique and form, not effort (cadence 60- 70rpm)
so much on the power 2.30 min easy spin recovery
value. Main Set: - 36 (cadence 80-90rpm) - Efforts
Minutes: 6x 5 minutes to be done in aero position.
(Z3) with 1 minute (Z1) Note: keep your Effort level
recovery. Cool Down 10 ( Hearth Rate) - Should feel a
minutes (Z1). 01h:00m loading of the muscles but no
pain in joints, particularly the
knees. Cool Down – 10 mins
Easy spinning 01h:00m
Cycling Speed: Warm Up – 20 mins 20
mins @ cadence 85-95rpm 4 Sets of:
30 sec Hard Effort @ cadence 89-
100rpm 60 sec Easy Spin Main Set - 25
mins 5 Sets of: 3 min effort @ hardest
sustainable effort level and race
cadence 2 min easy spin recovery in
between sets Cool Down – 10 mins
Easy spinning 01h:00m Swim
Swimming Session/Squad 40 x 50 Desc
1 to 4 00h:50m
Cycling Speed: Warm Up – 10 mins 10
mins @ cadence 85-95rpm 4 Sets of:
30 sec Hard Effort @ cadence 89-
100rpm 60 sec Easy Spin Main Set - 40
mins 8 Sets of: 3 min effort @ hardest
sustainable effort level and race
cadence 2 min easy spin recovery in
between sets Cool Down – 10 mins
Easy spinning 01h:00m
Run Speed: 30 minute Bike Strength: Warm Up – 20
easy jog warm up (Z1), 4 mins 10 mins @ cadence 85-
x 30 sec. (Z5) with 1 95rpm 10 mins @ cadence 75-
minute (Z1) jog recovery. 85rpm Main Set - 30 mins 2
Focus proper running Sets of: 10 min effort (cadence
technique and form, not 60- 70rpm) 3 min easy spin
so much on the power recovery (cadence 80-90rpm) -
value. Main Set: - 36 Efforts to be done in aero
Minutes: 3x 5 minutes position. Note: keep your Effort
(Z3) with 2 minutes (Z1) level ( Hearth Rate) - Should
recovery. 10 minute cool feel a loading of the muscles
down (Z1). 01h:00m but no pain in joints,
particularly the knees. Cool
Down – 10 mins Easy spinning
01h:00m
Run Speed:10 minute Bike Strength: Warm Up – 15
easy jog warm up (Z1), 4 mins 7:30 mins @ cadence
x 30 sec. (Z5) with 1 85-95rpm 7:30 mins @
minute (Z1) jog recovery. cadence 75-85rpm Main Set -
Focus proper running 35 mins 2 Sets of: 15 min
technique and form, not effort (cadence 60- 70rpm)
so much on the power 2.30 min easy spin recovery
value. Main Set: - 36 (cadence 80-90rpm) - Efforts
Minutes: 6x 5 minutes to be done in aero position.
(Z4) with 1 minutes (Z1) Note: keep your Effort level
recovery. 10 minute cool ( Hearth Rate) - Should feel a
down (Z1). 01h:00m loading of the muscles but no
pain in joints, particularly the
knees. Cool Down – 10 mins
Easy spinning 01h:00m
Cycling Speed: Warm Up – 20 mins 20
mins @ cadence 85-95rpm 4 Sets of:
30 sec Hard Effort @ cadence 89-
100rpm 60 sec Easy Spin Main Set - 35
mins 8 Sets of: 3 min effort @ hardest
sustainable effort level and race
cadence 1 min easy spin recovery in
between sets Cool Down – 10 mins
Easy spinning 01h:00m
Cycling Speed: Warm Up – 30 mins 20
mins @ cadence 85-95rpm 4 Sets of:
30 sec Hard Effort @ cadence 89-
100rpm 60 sec Easy Spin Main Set - 25
mins 5 Sets of: 3 min effort @ hardest
sustainable effort level and race
cadence 2 min easy spin recovery in
between sets Cool Down – 10 mins
Easy spinning 01h:00m
Run Speed: Main Set: - Bike Strength: Warm Up – 10
36 Minutes: 6x 5 minutes mins 5 mins @ cadence 85-
(Z4) with 1 minutes (Z1) 95rpm 5 mins @ cadence 75-
recovery. 10 minute cool 85rpm Main Set - 50 mins 5
down (Z1). Main Set: - Sets of: 8 min effort (cadence
32 Minutes: 30 minute 60- 70rpm) 1.30 min easy spin
effort (Z3) with 2 minutes recovery (cadence 80-90rpm) -
(Z1) recovery. 10 minute Efforts to be done in aero
cool down (Z1). 01h:00m position. Note: keep your Effort
level ( Hearth Rate) - Should
feel a loading of the muscles
but no pain in joints,
particularly the knees. Cool
Down – 10 mins Easy spinning
01h:10m Swim Swimming
Session/Squad 40 x 50 Desc 1
to 4 00h:50m
Run Speed:20 minute Swim Swimming Swim race
easy jog warm up (Z1), 4 course Open water swim Try
x 30 sec. (Z5) with 1 wetsuit/speedsuit Swim race
minute (Z1) jog recovery. course 00h:30m
Focus proper running
technique and form, not
so much on the power
value. Main Set: - 25
Minutes: 3x 5 minutes
(Z3) with 2 minutes (Z1)
recovery. 10 minute cool
down (Z1). 01h:00m
 FRIDAY
Rest day or easy swim Rest
Recovery 500 warm up 500 kick
500 pull bouy 5 x 100m Freestyle
(Holding best pace with 10
seconds rest) 00h:00m
SATURDAY SUNDAY
Bike Long: Key Points: - Long Run: Key Points: Start
Concentrate on a full and powerful in lower Z1 (10 mins), and
pedal stroke, applying pressure then progress to upper Z1
through the entire revolution (40 mins), and finish in lower
including rake and up-stroke. - Z1 (10 mins). Keep your
Efforts to be done in aero position. Heart Rate low. This run
- No upper body movement, lock should be done at 70%
out your core, generate power from Ironman effort run. 01h:00m
the hips. Try and keep upper body
and breathing as relaxed as
possible. - Should feel a loading of
the muscles but no pain in joints,
particularly the knees. - More a
muscular loading than a CV
loading. 01h:30m

Brick Run: Easy 30 minute Brick

following the bike (Z2). 00h:30m
Swim Session: Sunday
Special 2 x 800 Full
Equipment 2 x 400 Best
Race effort 4 x 100 @ IM
race pace 01h:00m

Rest day or easy swim Rest
Recovery 20 x 100 with full
equipment 00h:00m
Bike Long: Key Points: - Long Run: Key Points: Start
Concentrate on a full and powerful in lower Z1 (10 mins), and
pedal stroke, applying pressure then progress to upper Z1
through the entire revolution (50 mins), and finish in lower
including rake and up-stroke. - Z1 (15 mins). Keep your
Efforts to be done in aero position. Heart Rate low. This run
- No upper body movement, lock should be done at 70%
out your core, generate power from Ironman effort run. 01h:15m.
the hips. Try and keep upper body
and breathing as relaxed as
possible. - Should feel a loading of
the muscles but no pain in joints,
particularly the knees. - More a
muscular loading than a CV
loading. 02h:00m

Brick Run: Easy 30 minute Brick

following the bike (Z2). 00h:30m
Swim Session: Sunday
Special 1000 meter
pull/band/paddle 1000 meter
pull/band 6 x 50 meter band
only 4 x 100 @ race pace
01h:00m
Rest day or easy swim Rest Bike Long: Key Points: - Long Run: Key Points: Start
Recovery 2k - Time Trial 00h:00m Concentrate on a full and powerful in lower Z1 (15 mins), and
pedal stroke, applying pressure then progress to upper Z1
through the entire revolution (60 mins), and finish in lower
including rake and up-stroke. - Z1 (15 mins). Keep your
Efforts to be done in aero position. Heart Rate low. 01h:30m
- No upper body movement, lock
out your core, generate power from
the hips. Try and keep upper body
and breathing as relaxed as
possible. - Should feel a loading of
the muscles but no pain in joints,
particularly the knees. - More a
muscular loading than a CV
loading. 02h:30m.

Brick Run: Easy 30 minute Brick

following the bike (Z2). 00h:30m
Swim Session: Sunday
Special 2 x 800 Full
Equipment 2 x 400 Best
Race effort 4 x 100 @ IM
race pace 01h:00m

Rest day or easy swim: 500 warm Bike Long: Key Points: - Long Run: Start in lower Z1
up 500 kick 500 pull bouy 5 x Concentrate on a full and powerful (20 mins), and then progress
100m Freestyle (Holding best pace pedal stroke, applying pressure to upper Z1 (65 mins), and
with 10 seconds rest) 00h:00m through the entire revolution finish in lower Z1 (20 mins).
including rake and up-stroke. - Keep your Heart Rate low.
Efforts to be done in aero position. 01h:45m
- No upper body movement, lock
out your core, generate power from
the hips. Try and keep upper body
and breathing as relaxed as
possible. - Should feel a loading of
the muscles but no pain in joints,
particularly the knees. - More a
muscular loading than a CV
loading. 03h:00m

Brick Run: Easy 30 minute Brick

following the bike (Z2). 00h:30m
Swim Session: Sunday
Special 1000 meter
pull/band/paddle 1000 meter
pull/band 8 x 50 meter band
only 4 x 100 @ race pace
01h:00m
Swim Swimming Session/Squad Bike Long: Key Points: - Long Run: Start in lower Z1
Warm Up - 1000m 4 x 100m Concentrate on a full and powerful (20 mins), and then progress
Freestyle (20 seconds rest) 3 x pedal stroke, applying pressure to upper Z1 (70 mins), and
100m Pull Buoy &Paddles (15 through the entire revolution finish in lower Z1 (20 mins).
seconds rest) 2 x 100m Kick (10 including rake and up-stroke. - Keep your Heart Rate low.
seconds rest) 100m Backstroke / Efforts to be done in aero position. 01h:50m
Breaststroke Main Set - 2000 m 8 - No upper body movement, lock
x 50m Freestyle (Holding best out your core, generate power from
pace with 15 seconds rest ) 12 x the hips. Try and keep upper body
100m Freestyle (Holding best pace and breathing as relaxed as
with 10 seconds rest) 8 x 50m possible. - Should feel a loading of
Freestyle (Holding best pace with the muscles but no pain in joints,
20 seconds rest) 200m Cool Down particularly the knees. - More a
01h:00m muscular loading than a CV
loading. 03h:30m

Brick Run: Easy 30 minute Brick

following the bike (Z2). 00h:30m

Rest day or easy swim Rest
Recovery 500 warm up 500 kick
500 pull bouy 5 x 100m Freestyle
(Holding best pace with 10
seconds rest) 00h:00m
Bike Long: Key Points: - Long Run: Start in lower Z1
Concentrate on a full and powerful (15 mins), and then progress
pedal stroke, applying pressure to upper Z1 (60 mins), and
through the entire revolution finish in lower Z1 (15 mins).
including rake and up-stroke. - Keep your Heart Rate low.
Efforts to be done in aero position. 01h:30m
- No upper body movement, lock
out your core, generate power from
the hips. Try and keep upper body
and breathing as relaxed as
possible. - Should feel a loading of
the muscles but no pain in joints,
particularly the knees. - More a
muscular loading than a CV
loading. 04h:00m

Brick Run: Easy 20 minute Brick

following the bike (Z2). Swim Session 01h:00m
Rest day Bike Long: Key Points: - Long Run: Start in lower Z1
Concentrate on a full and powerful (10 mins), and then progress
pedal stroke, applying pressure to upper Z1 (50 mins), and
through the entire revolution finish in lower Z1 (10 mins).
including rake and up-stroke. - Keep your Heart Rate low.
Efforts to be done in aero position. 01h:10m
- No upper body movement, lock
out your core, generate power from
the hips. Try and keep upper body
and breathing as relaxed as
possible. - Should feel a loading of
the muscles but no pain in joints,
particularly the knees. - More a
muscular loading than a CV
loading. 03h:30m

Brick Run: Easy 45 minute Brick

following the bike (Z2).

Rest day or easy swim: 500 warm Bike Short: Key Points: Check Bike Race day! 00h:00m
up 500 kick 500 pull bouy 5 x Gear Bike Run course - More a
100m Freestyle (Holding best pace muscular loading than a CV
with 10 seconds rest) 00h:00m loading. 00h:30m

Brick Run: Easy 15 minute Brick

following the bike (Z2). 4x 20
second strides (Z5) focus on form.
Weekly total training hours

8
9

10
10

10
10