Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Swim 30 Bike 30 Run 30 Swim 30 Bike 30 BRICK B 30/R 30 OFF 2 Swim 30 Bike 45 Run 30 Swim 30 Bike 45 BRICK B 30/R 30 OFF 3 Swim 45 Bike 45 Run 30 Swim 30 Bike 45 BRICK B 45/R 30 OFF 4 Swim 30 Bike 30 Run 30 Swim 30 Bike 30 or OFF BRICK B 45/R 30 OFF 5 Swim 30 Bike 45 Run 45 Swim 30 Bike 45 BRICK B 30/R 30 OFF 6 Swim 45 Bike 60 Run 45 Swim 30 Bike 45 BRICK B 45/R 30 OFF 7 Swim 30 Bike 60 Run 45 Swim 45 Bike 45 BRICK B 45/R 30 OFF 8 Swim 30 Bike 30 Run 30 Swim 30 Bike 30 or OFF BRICK B 60/R 30 OFF 9 Swim 60 Bike 45 Run 45 Swim 30 Bike 45 BRICK B 60/R 30 OFF 10 Swim 30 Bike 30 Run 30 Swim 30 Bike 30 or OFF RACE !! OFF

How hard? All workouts are to be done in the aerobic zone. That means that you should be able to carry on a conversation fairly easily. If you have a heart rate monitor and know your Max Heart Rate (MHR), then you need to keep all workouts at 70 percent or less of MHR. If you don’t have a monitor, then go by perceived effort of five to seven on a scale of one to 10. Again, you should be able to talk as you bike or run. It is very important for you to train in this Zone. This is where all your aerobic capacity comes from. Even the best in the world spend 70 to 80 percent of their time in the aerobic zone. If it your effort starts to get too hard, then take one to two-minute walk breaks every eight to 10 minutes on the run and coast a little bit more on the bike.