Length: 16 Weeks (broken up into 4 blocks)

  • PDF: A document that gives you an overview of the entire program approach, guidance on how to approach the workouts, FAQ, and more.

  • Microsoft Excel (x2):

    One document that outlines all of your detailed workouts with a hyperlink to the workout videos for most of the Tempo & Threshold bike workouts. There is a tab for each training block (4 weeks each) that is ready to be printed and put up on the fridge:)

    Another document that includes the Zone Calculator for each of the disciplines (swimming, biking and running). These calculators help determine your training zones so that you can perform each workout in the assigned heart rate or target pace, even as your fitness improves!

Typical Week: 1 x Brick (long bike + short run), 1 x Tempo on the Bike, 1 x Threshold on the Bike, 1 x Track/Tempo Run (alternating each week), 1 x Long/Fartlek Run (alternating each week), 2 x Swim, 1-2 x Strength Training, and 1 Off Day
Fitness Level: Must be able to bike and run for 40+ minutes already, and swim 800m