Written by Overview
Welcome to Week 1!
(14 weeks to go)
The main focus for the next 3 weeks is to build the habit of consistent training. For this first week, try out the schedule, and move the days around to fit your unique calendar.
Topics & To-Dos
- Read the Training Plan Overview for background on how the plan is setup
- Consistent Training: Execute the 6 days of training as best as you can. Review the cause of any missed or reduced sessions: logistics, full schedule, fatigue, soreness, etc. and decide how to adjust next week
- Measuring Intensity: You’ll notice the intensity of workouts specified by Zones 1-5, and there is a chart at the bottom of this page (and every week) showing how you should feel for each zone.
For those of you using heart rate and/or power, there’s an extended chart available to download in the Canvases section in the Training Plan Overview page. How did you do with managing intensity of sessions? - Intensity–Going Easy: If you are used to doing all of your workouts at the same moderate intensity, give yourself permission starting this week to really focus on going easy. (Don’t worry, we’ll add some intensity later on )
Total Hours: 4h:55m
Swim: 1:00
Bike: 1:35
Run: 1:10
Strength: 1:10
MONDAY
Run 0:30
Endurance
- Warm up: 10 minutes starting in Zone 1, then into Zone 2
- Main: 20 minutes Zone 2
Strength 0:35
- Whole body: 6-8 exercises, 1-2 sets each. See the Strength section in the Training Plan Overview for options
- If you’ve been away from strength training awhile, keep the sets and effort low. We want to stimulate your body but not make it so sore that you have to skip upcoming sessions.
TUESDAY
Bike 0:45
Endurance
- Warm up: 15 minutes starting in Zone 1, then into Zone 2
- Main: 25 minutes steady Zone 2
- Cool down: 5 minutes easy
WEDNESDAY
Swim 900m, about 0:30
Endurance, shorter sets
- Warm up: 3 x 50, Zone 1-2
- Main:
- 7 x 100, Zone 2, rest 30-60 seconds between each
- Cool down: 1 x 50, relax Zone 1
THURSDAY
Run 0:40
Endurance
- Warm up: 10 minutes starting in Zone 1, then into Zone 2
- Main: 30 minutes Zone 2
Strength 0:35
- Whole body: 6-8 exercises, 1-2 sets each. See the Strength section in the Training Plan Overview for options
- If you’ve been away from strength training awhile, keep the sets and effort low. We want to stimulate your body but not make it so sore that you have to skip upcoming sessions.
FRIDAY
Swim 900m,
about 0:30
Endurance, longer sets
- Warm up: 2 x 50, Zone 1-2
- Main:
- 3 x 250, Zone 2, rest 60 seconds between each
- Cool down: 1 x 50, relax Zone 1
SATURDAY
Bike 0:50
Endurance
- Warm up: 15 minutes starting in Zone 1, then into Zone 2
- Main: 30 minutes Zone 2. Try to keep steady pedaling with minimal coasting
- Cool down: 5 minutes easy pedaling
SUNDAY
Day Off, or 
Hike/Walk, or 
Yoga/Mobility
Training Zones
Use this chart as a guide for how hard to work in each training session. This plan uses Rate of Perceived Exertion (RPE) or “feels like” to judge effort.
For those who want to train with heart race for the run and and heart rate and/or power on the bike, download an extended template here.
Back: Training Overview
Next: Week 2