Garmin Connect

7/30/2018 Garmin Connect
Sprint Triathlon 
 LEVEL 1
12 Weeks
4 Workouts/Week
2018-07-23 – 2018-10-14
Week 1
2018- W01D1- • Free and back mix, Z1, 200m.

07-23 Easy • Pull, working on and early catch, Z1, 200m. Rest, 20 seconds. Repeat 3 times.
Swim • Free and kick mix, Z1, 200m.
• Don't worry too much about speed on this session, just get used to being in the water
and feeling relaxed. Work on technique, especially your catch and body rotation.
2018- W01D2- • Warm up, light mobility work, 5 to 10 minutes.

07-24 Easy Run • Run, Z1, 20 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
• Aim to hold a consistent HR and pace, so don't go out too hard. You should nish
feeling good.
2018- Rest Day Take the day o to recover from your rst couple of days. You might not feel as though
07-25 you need it, but the goal is to be consistent. Taking recovery before you feel you need it
will help with consistency. Do some light stretching or get a massage if you can.
2018- W01D4- • Bike, Z1, 90 RPM, 5 minutes.

07-26 Easy Bike • Bike, Z1, 80 RPM, 5 minutes.
• Bike, Z1, 90 to 95 RPM, 35 minutes.
• Bike at very easy pace, 5 minutes.
• Stretch.
• Can do this on road or turbo. Focus on smooth pedaling.

07-27 Tech • Kick, Z1, 25m. Rest, 20 seconds. Drill, Z1, 50m. Rest, 20 seconds. Swim, Z1, 75m. Rest,
Swim 20 seconds. Repeat 3 times.
• Pull or swim, Z1, 150m.
• Work on your recovery and catch at front of stroke.
2018- W01D6a- • Bike, Z1, 90 RPM, 5 minutes.

07-28 Bike/Run • Bike, Z1, 80 RPM, 5 minutes.
Brick • Bike, Z1, 95 RPM, 25 minutes.
• Remember to hydrate during the session.
• Straight o bike into run.
https://connect.garmin.com/modern/training-plan?tab=Active&weekId=2 1/15
2018- W01D6b- • Run, Z1, 20 minutes.
07-28 Easy Run • Cool down, 5 to 10 minutes.
• Stretch.
• Keep RPM up when running o bike. Aim for around 93 to 95 RPM. Remember to
hydrate during the session.
2018- Rest Day Take the day o to recover from your week. Ideally on this day but it can be moved if it
07-29 works better to t into your week. Do some light stretching or get a massage if you can.
Week 2
2018- W02D1- • Swim with a little bit of back stroke, Z1, 200m.
07-30 Steady • Kick, Z1, 50m. Rest, 10 seconds. Repeat 2 times.
Swim • Swim or pull, Z2, 200m. Rest, 20 seconds. Repeat 4 times.
• Swim, Z1, 200m.
• Count your strokes on every 3rd 50m of your 200s and aim to reduce the amount of
strokes you take in subsequent sessions.
2018- W02D2- • Run, Z1, 45 minutes.

07-31 Long • Cool down, 5 to 10 minutes.
Run • Stretch.
• Keep intensity even throughout the session. This will help to build your base
endurance. Keep RPM high throughout and stand tall with good technique.

08-01 Steady • Bike, Z1, single leg pedaling alternating legs every 30 seconds, 90 RPM, 3 minutes.
Bike Bike, Z2, 75 RPM, 8 minutes. Bike, Z1, 85 RPM, 2 minutes. Repeat 3 times.
• Bike, 5 minutes easy spinning.
• Stretch.
• Aim to do this session on the turbo or a set of rollers.

08-02 Easy • Pull, working on an early catch, Z1, 200m. Rest, 20 seconds. Repeat 5 times.
• Use this session to loosen the legs from the past couple of days. Relax in the water
and work on your technique.
2018- W02D5- • Warm up, core strength exercises, 10 to 15 minutes.

08-03 Build • Run, Z1, 15 minutes.
Run • Run, Z2, 8 minutes.
• Run, Z3, 4 minutes.
• Stretch.
• Build your pace throughout the session and maintain your form.
2018- W02D6a- • Bike, Z1, 35 minutes. Bike, Z2, 10 minutes. Repeat 2 times.
08-04 Bike/Run • Cool down, 5 to 10 minutes.
Brick • Stretch.
• Ride on hilly terrain. Don't worry if HR exceeds prescribed zone on hills. Stay in seat
over any hills and pedal smoothly. Aim for 30 to 50 carbs per hour.
• Straight o bike into the run.
2018- W02D6b- • Run, Z1, 10 minutes.

• Stretch.
2018- Rest Day Ideally take the day o here, but you can move this day o to another day in the week if
08-05 it ts your schedule better. Try not to do back-to-back hard sessions if you can avoid it.
Work on your nutrition especially your recovery. After a hard or long session where you
need to take in both carbs and protein within 30 minutes of nishing.
Week 3
2018- W03D1- • Run, Z1, 10 minutes.

08-06 Tech Run • Run, Z3, 1 minute. Run, Z1, 1 minute. Repeat 6 times.
• Stretch.
• Work on technique during the pace variation. Maintain a high RPM, stand tall and pick
your knees whether you are running fast or slow.

08-07 Easy • Pull, working on early catch, Z1, 200m. Rest, 20 seconds. Repeat 3 times.
• Slight increase in distance. Continue to focus on technique rather than speed. This
session will help to build your aerobic base without taxing your system too much.

08-08 Steady • Bike, Z1, single leg pedaling alternating legs every 30 seconds, 90 RPM, 3 minutes.
Bike Bike, Z2, 75 RPM, 8 minutes. Bike, Z1, 85 RPM, 2 minutes. Repeat 3 times.
• Bike, easy spinning, 5 minutes.
• Stretch.
• Aim to do this session on the turbo or a set of rollers.
2018- Rest Day If you are feeling tired take the day o here. Otherwise, work on your weakest dicipline:
08-09 Easy Run 20 or Easy Bike 50 or Steady Swim 1.3. Work on technique. Don'tworry about
speed, just get some extra miles in on your weakest sport.
2018- Rest Day How old are the shoes you are running in? A common cause of injury is running in
08-10 shoes that have lost their spring or support due to age or use. If your shoes are more
that a year old, or if you have been doing a lot of running in the past six months, it
might be worth getting a new pair.
• Bike, very easy pace, 5 minutes.
• Remember to hydrate during the session.
• Straight o the bike into the run.
2018- W03D6b- • Run, Z1, 20 minutes.

• Stretch.
• Keep RPM up when running o the bike. Aim for around 93 to 95 RPM. Remember to
hydrate during the session.
2018- W03D7- • Swim in open water to start getting used to that environment.
08-12 Steady • Swim, Z1, 5 minutes
OW • Swim, breathe bilaterally if you can, Z2, 8 minutes. Recovery, 2 minutes. Repeat 2
Swim times.
• Swim and kick, Z1, 5 minutes.
• Nice and relaxed. Enjoy!
Week 4
2018- Rest This week is a recovery and testing week. Make the most of some easier sessions and
08-13 Day days o to get mentally ready for the next few weeks of hard work.

08-14 Tech • Kick, Z1, 25m. Rest, 20 seconds. Drill, Z1, 50m. Rest, 20 seconds. Swim, Z1, 75m. Rest, 20
Swim seconds. Repeat 5 times.
• Pull or swim, Z1, 150m.
• See if you can get a swim coach to have a look at your stroke and give you some tips on
your technique.
2018- Rest Do some light stretching or go to a yoga class if you can. Get your bike serviced if you
08-15 Day haven't had it done for a while.
2018- W04D4- • Run, Z1, 5 minutes.

08-16 Test • Run, Z2, 3 minutes.
• Run 3km time trial, best e ort. Record time and HR.
• Run in Z1, 10 minutes.
• Stretch.
• Run on a at surface. Try to use the same location for subsequent tests. Don't go out
too hard, aim to build through the e ort. Record time and average HR for the test.
08-17 Easy • Bike, Z1, 80 RPM, 5 minutes.
Bike • Bike, Z1, 90 to 95 RPM, 35 minutes.
• Bike, very easy pace, 5 minutes.
• Stretch.
• Can do this on road or turbo. Focus on smooth pedaling. This will help your legs recover
from yesterday's hard run.
2018- W04D6- • Swim with a bit of backstroke, Z1, 300m.

08-18 Test • Swim, Z1, 50m. Recover, 15 seconds.
Swim • Swim, Z2, 50m. Recover, 15 seconds.
• Swim, Z3, 50m. Recover, 15 seconds.
• Swim, Z4, 50m. Recover, 15 seconds.
• Swim, Z1, recovery, 50m.
• Swim, time trial, 400m. Aim for the best time you can do. Don't go out too hard. Record
your time and heart rate at the end of the swim.
• Kick, Z2, 25m. Recover, 10 seconds. Repeat 4 times.
• Swim, Z1, 150m.
2018- Rest Ideally take the day o here, but you can move this day o to another day in the week if it
08-19 Day ts your schedule better. Try not to do back-to-back hard sessions if you can avoid it.
Work on your nutrition especially your recovery after a hard or long session where you
need to take in both carbs and protein within 30 minutes of nishing.
Week 5
2018- W05D1- • Kick/pull/swim mix, Z1, 100m. Rest, 10 seconds. Repeat 3 times.
08-20 Steady • Swim, Z2, 400m. Rest, 30 seconds. Repeat 3 times.
Swim • Free and back mix, Z1, 200m.
• Focus on your form as you get tired.

08-21 Test • Bike, Z2, 90 RPM, 5 minutes.
Bike • Bike, Z3, 95 RPM, 5 minutes.
• Bike, Z1, 5 minutes.
• Bike 16km, time trial, best e ort. Record time and HR.
• Stretch.
• Try to use the same location for subsequent tests.

08-22 Easy • Run, Z1, 30 minutes.
Run • Cool down, 5 to 10 minutes.
• Stretch.
• Aim to hold a consistent HR and pace.
2018- Rest How comfortable are you on the bike? People spend thousands on buying a bike, then
08-23 Day never get it tted properly. It's a worthwhile investment. Not only will it help you to be
more comfortable and e cient on the bike, it will also help your running because you
won't get o the bike as fatigued.

Swim • Free and kick, Z1, 200m.
• Compare times and stroke counts to the same session in Week 3. You should be going
faster with the same stroke count or using fewer strokes for the same speed.
2018- W05D6- • Bike, Z1, 45 minutes. Bike, Z2, 15 minutes. Repeat 2 times.
Bike • Stretch.
over any hills and pedal smoothly.
2018- W05D7- • Run, Z1, 50 minutes.

Run • Stretch.
• Keep intensity even throughout the session. This will help to build your base endurance.
Keep RPM high throughout and stand tall with good technique.
Week 6
2018- Rest Day Update your training diary today if you've not done it for a while. It's good to add
08-27 comments about how you felt and the conditions when you were training to give a bit
more insight into how you are coping with the training.

08-28 Tempo • Drill, Z1, 50m. Rest, 10 seconds. Repeat 2 times.
Swim • Swim, Z1, 50m. Rest, 15 seconds.
• Swim, Z2, 50m. Rest, 15 seconds.
• Swim, Z3, 300m. Rest, 30 seconds. Repeat 3 times. Aim for your target race speed.
• Free and back mix, Z1, 200m.

• Stretch.
• Keep working on your technique, even when running slowly. Don't get sloppy. Pick up
knees, stand tall and keep RPM around 93 to 95.
2018- W06D4- • Bike, Z1, 90 RPM, 20 minutes. Bike, Z2, 75 RPM, 10 minutes. Repeat 3 times.
08-30 Hilly Bike • Cool down, 5 to 10 minutes.
• Stretch.
over any hills and pedal smoothly.
2018- W06D5- • Swim with a little bit of backstroke, Z1, 200m.

08-31 Steady • Kick, Z1, 50m. Rest, 10 sec. Repeat 2 times.
Swim • Swim, Z2, 500m. Rest, 50 sec. Repeat 2 times.
• Swim, easy e ort, 200m.
• Slightly longer reps to improve endurance. Keep counting strokes every third 50m to
check you are holding your form together.

• Bike, Z3, 95 RPM, 30 minutes.
2018- W06D6b- • Run, Z3, 10 minutes.

09-01 Tempo • Run, Z1, 10 minutes.
• Stretch.
• Work on form during your run.
2018- Rest Day If you are feeling tired take the day o here, otherwise work on your weakest dicipline:
09-02 Easy Run 20 or Easy Bike 50 or Steady Swim 1.3. Work on technique. Don't worry about
speed, just get some extra miles in on your weakest sport. Congratulations! You're half
way through your preparation. Aim to continue being consistent with your training.
Week 7

09-03 Easy • Pull, working on early catch, Z1, 200m. Rest, 20 seconds. Repeat 5 times.
• Use this session to loosen the legs from the past couple of days. Relax in the water and
work on your technique.
2018- W07D2- • Run, Z1, 5 minutes.
09-04 Fartlek • Run, Z2, 4 minutes.
• Recovery jog, 2 minutes.
• Run, Z3, 2 minutes. Run, Z1, 1 minute. Run, Z4, 1 minute. Run, Z1, 1 minute. Repeat 4
times.
• Stretch.
• Make sure you've got your recovery nutrition in place before you start this one.
2018- Rest Ideally take the day o here, but you can move this day o to another day in the week if it
09-05 Day ts your schedule better. Try not to do back-to-back hard sessions if you can avoid it.
2018- W07D4- • Bike, Z1, 90 RPM, 20 minutes. Bike, Z2, 75 RPM, 10 minutes. Repeat 3 times.
09-06 Hilly • Cool down, 5 to 10 minutes.
Bike • Stretch.
over any hills and pedal smoothly. Remember to hydrate and fuel during the ride.
2018- W07D5- • Free and back, Z1, 200m.

• Swim, Z3, 300m. Rest, 30 seconds. Repeat 3 times. Aim for your target race speed.
• Free and back mix, Z3, 200m.
2018- W07D6- • Run, Z1, 60 minutes.

Run • Stretch.
• Keep intensity even throughout the session. Keep working on technique. Take a couple
of gels with you and take one at 20 minutes and one at 40 minutes to keep energy levels
up and to help you recover faster.

09-09 Easy • Bike, Z1, 80 RPM, 5 minutes.
Bike • Bike, Z1, 90 to 95 RPM, 45 minutes.
• Stretch.
• Aim to keep cadence between 80-95 RPM. Focus on smooth pedaling.
Week 8
2018- Rest This week is a recovery and testing week, so take it easy and enjoy some easier sessions.
09-10 Day
2018- Rest Do some light stretching or get a massage if you can.
09-11 Day

09-12 Easy • Run, Z1, 40 minutes.
• Stretch.
• If legs are sore, you could do this session as an aqua jog at the pool.

09-13 Test • Swim, Z1, 50m. Rest, 15 seconds.
• Recovery swim, Z1, 50m.
• Swim, time trial, 400m. Aim for your best time. Compare with the test in week 2. Control
your intensity to start.
• Kick, Z2, 25m. Rest, 10 seconds. Repeat 4 times.
• Swim, Z1, 150m.
2018- Rest If you are feeling tired take the day o here, otherwise work on your weakest dicipline:
09-14 Day Easy Run 20 or Easy Bike 50 or Steady Swim 1.3. Work on technique. Don't worry about
speed, just get some extra miles in on your weakest sport.

09-15 Test • Bike, Z2, 90 RPM, 5 minutes.
• Bike 16km, time trial, best e ort. Record time and HR.
• Stretch.
• Use same location as your test in week 3.
2018- W08D7- • Run, Z1, 60 minutes.

Run • Stretch.
• Remember to keep working on technique: high knees, RPM around 94 and standing tall.
Week 9
2018- W09D1- • Swim, free and back, Z1, 200m.
09-17 Tempo • Swim, drill, Z1, 50m. Rest, 10 seconds.
• Swim, Z3, 800m. Rest, 30 seconds. Practice your pacing for your race. Visualize
yourself swimming in the event.
• Swim, free and back, Z1, 200m.
2018- Rest Day Ideally take the day o here, but you can move this day o to another day in the week
09-18 if it ts your schedule better. Try not to do back-to-back hard sessions if you can avoid
it.
2018- W09D3- • Run, Z1, 5 minutes.

09-19 Test Run • Run, Z2, 3 minutes.
• Run 3km, time trial, best e ort. Record time and HR.
• Stretch.
• Use the same location as your run test in week 4. Don't go out too hard, pace your
e ort. Run in the same shoes as you'll race in.

• Bike, Z5, 100 to 105 RPM, 15 seconds. Bike, Z1, 4 minutes 45 seconds. Repeat 5 times.
• Stretch.
• The sprints will help wake your legs up.
2018- W09D5- • Swim, mix of free and back, Z1, 300m.

09-21 Tech Swim • Kick, Z1, 25m. Rest, 20 seconds. Drill, Z1, 50m. Rest, 20 seconds. Swim, Z1, 75m. Rest,
20 seconds. Repeat 5 times.
• Swim or pull, Z1, 150m.
• Work on your recovery and catch at front of stroke.

• Bike, Z3, 95 RPM, 20km.
• Use this session to practice pacing for the race. Use your race kit.
2018- W09D6b- • Run, Z3, 3km.
09-22 Tempo • Run, Z1, 10 minutes.
• Stretch.
• Use this session to practice pacing for the race. Use your race kit.

• Stretch.
• Aim to hold a consistent HR and pace, so don't go out too hard. You should nish
feeling good.
Week 10

09-24 Max Swim • Kick, Z1, 50m. Rest, 10 seconds. Repeat 2 times.
• Swim, Z5, 25m. Swim, Z1, 25m. Rest, 30 seconds. Repeat 4 times.
• Swim, Z3, 400m.
• Swim, Z1, 200m.

• Bike, Z5, 100 to 105 RPM, 15 seconds. Bike, Z1, 4 minutes 45 seconds. Repeat 5
times.
• Stretch.
• Can do this on road or turbo. The sprints will help wake your legs up.
2018- W10D3- • Run, Z1, 15 minutes.

09-26 Build Run • Run, Z2, 12 minutes.
• Stretch.
• Aiming to maintain the same pace as the build run the week before but for slightly
longer.
2018- Rest Day Enjoy a bit of sleeping in and do some light stretching or yoga in the evening. Book
09-27 your bike in to be serviced now, so it's not a last minute rush before you race.
09-28 Tempo • Swim, drill, Z1, 50m. Rest, 10 seconds.
• Swim, Z3, 800m. Rest, 30 seconds. Practice your pacing for your race. Visualize
yourself swimming in the event.
Brick • Stretch.
• Ride on hilly terrain. Don't worry if HR exceeds prescribed zone on hills. Aim for 30
to 50 carbs per hour.
2018- W10D6b- • Run, Z1, 10 minutes.

• Stretch.

• Stretch.
• If legs are sore, you could do this session as an aqua jog at the pool.
Week 11
2018- W11D1- • Swim, free and back mix, Z1, 200m.

Swim • Swim, mix of free and kick, Z1, 200m.
• The longer reps prepare you for your race. If you're going to be racing in a wetsuit, use
it for part or all of this session.
2018- W11D2- • Run, Z1, 5 minutes.

10-02 Fartlek • Run, Z2, 4 minutes.
• Recovery jog, 2 minutes.
• Run, Z3, 2 minutes. Run, Z1, 1 minute. Run, Z4, 1 minute. Run, Z1, 1 minute. Repeat 4
times.
• Stretch.
• Don't force the pace, just focus on technique and let the speed come.
2018- Rest Day Take the day o if you are tired, or work on your weakest discipline: Easy Run 20 or Easy
10-03 Bike 50 or Steady Swim 1.3. Work on technique. Don't worry about speed, just get some
extra miles in on your weakest sport.
10-04 Hard • Bike, Z2, 90 RPM, 5 minutes.
• Bike, Z4, 95 RPM, 3 minutes. Bike, Z1, 85 RPM, 2 minutes. Bike, Z5, 100 RPM, 30
seconds. Bike, Z1, 85 RPM, 2 minutes. Repeat 4 times.
• Stretch.

• Use the 800m rep to practice your pacing for your race. Visualize yourself swimming in
the event.
Brick • Stretch.
over any hills and pedal smoothly. Aim for 30 to 50 carbs per hour.
2018- W11D6b- • Run, Z1, 10 minutes.

• Stretch.
2018- Rest Day Congratulations! All of the hard work is done now. Start to do some visualization of your
10-07 race to mentally prepare.
Week 12
2018- W12D1- • Swim with a bit of backstroke, Z1, 200m.

10-08 Max • Kick, Z1, 50m. Rest, 10 seconds. Repeat 2 times.
Swim • Swim, Z5, 25m. Rest, 30 seconds. Swim, Z1, 25m. Rest, 30 seconds. Repeat 4 times.
• Swim and kick, Z1, 100m.
• Swim, Z3, 400m.
• Swim, Z1, 200m.
2018- Rest Day Get a massage here, but only if you have been getting them regularly. Otherwise some
10-09 light stretching. Write out a timeline from the evening before the race up to race start so
you are clear about what you are doing and where you need to be. Refer to the race
website or info you have received.
10-10 Hard • Bike, Z2, 90 RPM, 3 minutes.
• Run, Z5, 95 RPM, 2 minutes. Bike, Z4, 85 RPM, 1 minute. Bike, Z5, 100 RPM, 30 seconds.
Bike, Z4, 85 RPM, 2 minutes. Repeat 2 times.
• Stretch.
2018- Rest Day Start organizing your race kit and put it in one place or in the bag you will take to the
10-11 race. Take spares of essential equipment like goggles, shoe laces, inner tubes and a tire.
2018- W12D5- • Run, Z1, 5 minutes.

10-12 Pick Up • Run, Z4, 30 seconds. Run, Z2, 1 minute 30 seconds. Repeat 5 times.
• Stretch.
• Run on soft surface in your race shoes. Don't force the pace in 30 sec pick ups.
2018- W12D6a- • Swim, Z1, 100m. Rest, 20 seconds.

10-13 Easy • Swim, Z2, 100m. Rest, 20 seconds.
• Swim, Z4, 25m. Rest, 20 seconds. Repeat 4 times.
2018- W12D6b- • Bike, Z2, 95 RPM, 20 minutes.

10-13 Easy Bike • Cool down, 5 to 10 minutes.
• Stretch.
• Use bike ride just to check your gears and brakes.
2018- W12D7- Race Day! Good Luck!

10-14 Race! Get there with plenty of time to spare, so you're not rushed and stressed. Use your
Garmin as a guide through the event, but race by feel as well as what it is telling you. HR
can often be higher than normal due to adrenaline. Aim for even or negative splits
through each leg, just like you have practiced in training. Most of all, enjoy yourself!
Created by
Triathlon Perfomance Solutions
Ben Bright was the Great Britain Men's Olympic Triathlon coach for the 2012 Games. He is also a former
Olympic triathlete (Sydney 2000) who has coached world champion and Olympic triathletes. His business,
Triathlon Performance Solutions, provides coaching and training camps for athletes of all ages who are
serious about maximizing their potential.
The information, advice, and training plans on this website are for educational purposes only. Before making any changes to
your exercise habits and before implementing any information or training plans on this website, you should consult your
physician. If you follow the advice or training plans on this website, then you do so at your own risk. Garmin will not be
responsible for any injuries or other health problems that you may su er if you follow the advice or training plans on this
website.
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7/30/2018 Garmin Connect

2018- W01D1- • Free and back mix, Z1, 200m.

2018- W01D2- • Warm up, light mobility work, 5 to 10 minutes.

2018- W01D4- • Bike, Z1, 90 RPM, 5 minutes.

2018- W01D5- • Free and back mix, Z1, 200m.

2018- W01D6a- • Bike, Z1, 90 RPM, 5 minutes.

2018- W02D2- • Run, Z1, 45 minutes.

2018- W02D3- • Bike, Z1, 95 RPM, 5 minutes.

2018- W02D4- • Free and back mix, Z1, 200m.

2018- W02D5- • Warm up, core strength exercises, 10 to 15 minutes.

2018- W02D6b- • Run, Z1, 10 minutes.

2018- W03D1- • Run, Z1, 10 minutes.

2018- W03D2- • Free and back mix, Z1, 200m.

2018- W03D3- • Bike, Z1, 95 RPM, 5 minutes.

2018- W03D6b- • Run, Z1, 20 minutes.

2018- W04D2- • Free and back mix, Z1, 300m.

2018- W04D4- • Run, Z1, 5 minutes.

2018- W04D6- • Swim with a bit of backstroke, Z1, 300m.

2018- W05D2- • Bike, Z1, 85 RPM, 5 minutes.

2018- W05D3- • Warm up, light mobility work, 5 to 10 minutes.

2018- W05D5- • Free and back mix, Z1, 200m.

2018- W05D7- • Run, Z1, 50 minutes.

2018- W06D2- • Free and back mix, Z1, 200m.

2018- W06D3- • Warm up, light mobility work, 5 to 10 minutes.

2018- W06D5- • Swim with a little bit of backstroke, Z1, 200m.

2018- W06D6a- • Bike, Z1, 85 RPM, 5 minutes.

2018- W06D6b- • Run, Z3, 10 minutes.

2018- W07D1- • Free and back mix, Z1, 200m.

2018- W07D5- • Free and back, Z1, 200m.

2018- W07D6- • Run, Z1, 60 minutes.

2018- W07D7- • Bike, Z1, 90 RPM, 5 minutes.

2018- W08D3- • Warm up, light mobility work, 5 to 10 minutes.

2018- W08D4- • Swim with a little bit of backstroke, Z1, 300m.

2018- W08D6- • Bike, Z1, 85 RPM, 5 minutes.

2018- W08D7- • Run, Z1, 60 minutes.

2018- W09D3- • Run, Z1, 5 minutes.

2018- W09D4- • Bike, Z1, 90 RPM, 5 minutes.

2018- W09D5- • Swim, mix of free and back, Z1, 300m.

2018- W09D6a- • Bike, Z1, 85 RPM, 5 minutes.

2018- W09D7- • Warm up, light mobility work, 5 to 10 minutes.

2018- W10D1- • Swim with a little bit of backstroke, Z1, 200m.

2018- W10D2- • Bike, Z1, 90 RPM, 5 minutes.

2018- W10D3- • Run, Z1, 15 minutes.

2018- W10D6b- • Run, Z1, 10 minutes.

2018- W10D7- • Warm up, light mobility work, 5 to 10 minutes.

2018- W11D1- • Swim, free and back mix, Z1, 200m.

2018- W11D2- • Run, Z1, 5 minutes.

2018- W11D5- • Swim, free and back, Z1, 200m.

2018- W11D6b- • Run, Z1, 10 minutes.

2018- W12D1- • Swim with a bit of backstroke, Z1, 200m.

2018- W12D5- • Run, Z1, 5 minutes.

2018- W12D6a- • Swim, Z1, 100m. Rest, 20 seconds.

2018- W12D6b- • Bike, Z2, 95 RPM, 20 minutes.

2018- W12D7- Race Day! Good Luck!

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