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20/40 Week Half Triathlon and Full Triathlon Training PlanEasy Ride / RunEnduranceSwim/Ride/RunInterval Ride/RunSwim Time TrialTempo Ride/RunTransition RunWeekWeek-1Week-2Ride, run or swim the desingnated duration at a steady, moderate pacePerform the designated number of intervals at the highest intensity level you can sustain through the end of the last interval withoutbonking. Recover after each interval with easy spinning or jogging for a duration equal to twice that of the hard interval. Warm up with atleast 10 minutes of easy riding or running and cool down long enough to reach the designated total workout duration.Swim the designated number of intervals in the main set (MS) at the highest speed youcan sustain through the end of the last interval without bonking. Rest on the wall for 10 seconds after 25- to 75-metre intervals, rest 15seconds after 100- to 200- meter intervals, and rest 20 seconds after intervals longer than 200 meters. Apportion the remainder of theprescribed total workout distance to warm-up and cool-down metres and to drill, kick and pull sets.Interval SwimNote:Ride or run the designated duration at a steady, comfortable paceSwim the designated time-trial distance as though it were a race. Apportion the remainder of the designated total workout distance to awarm-up and a cool-down.Ride or run the first part of the total duration at a comfortable pace. Ride or run the last part at an effort level that feels challenging yet stillrelatively comfortable.Immediately after you complete the prescribed bike workout, put on your running shoes and run the designated duration at a comfortablepace.This plan was based upon a 20-week training schedule. It is doubled to a 40-week training plan. They designate Monday as a rest day; Ihave added strength training in this plan on Mondays.MondayStrength TrainingStrength TrainingTuesdayInterval SwimMain Set - 8x25m(1000m total)Interval Bike40 minutes with 6x:20second sprintsInterval SwimMain Set - 8x25m(1000m total)Interval Bike40 minutes with 6x:20second sprintsInterval SwimWednesdayEasy Run5 MilesThursdayInterval SwimMain Set - 4x100M(1000m total)Easy BikeFridayInterval RunSaturdayEndurance Bike6 Miles40 minutes with 6x:20second relaxed sprints25 Miles40 minutesEasy Run5 MilesInterval SwimMain Set - 4x100M(1000m total)Easy BikeInterval SwimEndurance Swim1000mInterval RunEndurance BikeEndurance Run6 Miles40 minutes with 6x:20second relaxed sprints25 Miles40 minutesEasy RunSundayEndurance RunEndurance Swim1000mInterval RunEndurance BikeEndurance Run

RYStrength TrainingStrength TrainingStrength TrainingStrength TrainingStrength TrainingStrength TrainingMain Set - 10x25M(1100m total)Interval Bike40 minutes with 8x:20second sprintsInterval SwimMain Set - 10x25M(1100m total)Interval Bike40 minutes with 8x:20second sprintsInterval SwimMain Set - 12x25M(1200m total)Interval Bike40 minutes with 10x:20second sprintsInterval SwimMain Set - 12x25M(1200m total)Interval Bike40 minutes with 10x:20second sprintsInterval SwimMain Set - 10x25M(1200m total)Interval Bike40 minutes with 6x:20second sprintsInterval SwimMain Set - 10x25M(1200m total)Interval Bike40 minutes with 6x:20second sprintsInterval SwimMain Set - 5x100m(1100m total)5 MilesEasy Bike7 Miles40 minutes with 8x:20second relaxed sprints30 Miles45 minutesEasy Run5 MilesInterval SwimMain Set - 5x100m(1100m total)Easy Bike1250mInterval RunEndurance Bike5 MilesInterval SwimMain Set - 6x100m(1200m total)Easy Bike40 minutes with 8x:20second relaxed sprints30 Miles5 MilesInterval SwimMain Set - 6x100m(1200m total)Easy BikeInterval RunEndurance Bike5 MilesInterval SwimMain Set - 5x100m(1200m total)Easy Bike35 Miles5 MilesInterval SwimMain Set - 5x100m(1200m total)Easy BikeInterval RunEndurance BikeInterval SwimEndurance Run8 Miles45 minutes with 8x:20second relaxed sprints35 MilesEndurance Swim1500mInterval RunEndurance BikeEndurance Run6 Miles45 minutes with 6x:20second relaxed sprints30 MilesEndurance Swim1200mInterval RunEndurance BikeEndurance Run6 Miles45 minutes with 6x:20second relaxed sprints30 Miles45 minutesEasy RunEndurance Swim1500m45 minutesEasy RunEndurance Run8 Miles45 minutes with 8x:20second relaxed sprints45 minutesEasy RunEndurance Swim1250m45 minutesEasy RunEndurance Run7 Miles45 minutesEasy RunEndurance SwimEndurance Swim1200mInterval RunEndurance BikeEndurance Run

Week-9Week-10Week-11Week-12Week-13Week-14Strength TrainingStrength TrainingStrength TrainingStrength TrainingStrength TrainingStrength TrainingMain Set - 10x50M(1500m total)Tempo Bike45 minutes with last 15minutes comf-hard5.5 MilesInterval SwimMain Set - 10x50M(1500m total)Easy RunTempo Bike45 minutes with last 15minutes comf-hard5.5 MilesInterval SwimMain Set - 8x50M; 8x25(1600m total)Easy RunInterval Bike45 minutes with 8x1:00minute fast UH6 MilesInterval SwimMain Set - 8x50M; 8x25(1600m total)Easy RunInterval Bike45 minutes with 8x1:00minute fast UH6 MilesInterval SwimMain Set - 12x50M;8x25 (1700m total)Tempo Bike50 minutes with last 20minutes comf. hardInterval SwimMain Set - 12x50M;8x25 (1700m total)Tempo Bike50 minutes with last 20minutes comf. hardInterval SwimWeek-15Main Set - 5x150m(1500m total)Easy Bike9 Miles40 minutes with 6x1:00minute fast40 Miles45 minutesInterval SwimMain Set - 5x150m(1500m total)Easy Bike1700mInterval RunEndurance BikeEasy Bike45 minutesInterval SwimMain Set - 4x200m(1600m total)Easy Bike45 minutesEasy Run6 MilesInterval SwimMain Set - 5x150m(1700m total)Easy Bike40 minutes with 6x1:00minute fast40 Miles6 MilesInterval SwimMain Set - 5x150m(1700m total)Easy BikeTempo RunInterval SwimEndurance BikeEndurance Run10 Miles45 minutes with last 15minutes comfortablyhard45 MilesSwim Time TrialMain Set - 800m TT(1800m total)Tempo RunEndurance BikeEndurance Run45 minutes with last 15minutes comfortablyhardInterval Run40 minutes with 10x1minute fast uphillInterval Run40 minutes with 10x1minute fast uphill50 minutesEasy RunEndurance Swim1700m50 minutesEasy RunEndurance Run9 Miles45 minutesInterval SwimMain Set - 4x200m(1600m total)Endurance SwimTempo Run10 Miles45 MilesSwim Time TrialMain Set - 800m TT(1800m total)Endurance Bike Transition RunEndurance Run50 miles easy bike 10 minute easy runEndurance SwimEndurance Bike Transition RunEndurance Run50 miles easy bike 10 minute easy runEndurance SwimEndurance BikeEndurance Run11 Miles(2100m total)11 Miles(2100m total)

Week-15RECOVERYWeek-16RECOVERYStrength TrainingStrength TrainingMain Set - 16x50M(1500m total)Interval Bike45 minutes with 6x90seconds fastInterval SwimMain Set - 16x50M(1500m total)Interval Bike45 minutes with 6x90seconds fastTempo Bike Transition RunWeek-17Strength Training55 min. bike w/last 20 min.comf. hard 10 min easy runMain Set - 8x100m(1500m total)6 Miles45 minutesEasy Run6 MilesWeek-18Strength Training55 min. bike w/last 20 min.comf. hard 10 min easy runEasy Run6 MilesWeek-19Strength Training55 minutes bike with 8x2:00minutes fast 10 minute easyrunInterval SwimMS: 10x50m; 10x25m(2100m)Interval Bike Transition RunWeek-20Strength Training55 minutes bike with 8x2:00minutes fast 10 minute easyrunInterval SwimMS: 10x50m; 10x25m(2100m)Easy BikeInterval SwimMain Set - 4x250m(1900m total)Easy Bike40 milesEndurance SwimMain Set - 1600msteady (1800 total)Tempo RunEndurance BikeEndurance Run45 minutes with last 15minutes comfortablehardInterval Run45 minutes with 8x2:00minutes fast50 minutesEasy Run6 MilesInterval SwimMS: 8x75m (1900m)Interval Bike Transition RunInterval SwimMain Set - 8x100m(1500m total)45 minutesInterval SwimMS: 8x75M (1900m)Tempo Bike Transition RunEasy BikeInterval SwimMain Set - 4x250m(1900m total)Easy Bike50 minutesEasy RunInterval SwimMain Set - 6x150m(2100m total)6 MilesEasy Bike8 Miles45 minutes with last 15minutes comfortablehardInterval Run45 minutes with 8x2:00minutes fastTempo Run50 minutes with last 20minutes comfortablyhard8 Miles40 milesEndurance SwimMain Set - 1600msteady (1800 total)Endurance Bike Transition RunEndurance Run55 miles easy bike 10 minute easy runEndurance SwimEndurance Bike Transition RunEndurance RunInterval SwimMain Set - 6x150m(2100m total)6 MilesEasy Bike55 minutes2400m12 miles55 miles easy bike 10 minute easy runEndurance Bike Transition RunEndurance Swim2400mEndurance Run10 miles60 miles easy bike 15 minute easy runEndurance Swim2700m55 minutesEasy Run12 milesTempo Run50 minutes with last 20minutes comfortablyhardEndurance Bike Transition RunEndurance Run10 miles60 miles easy bike 15 minute easy runEndurance Swim2700m

hardMS: 10x50m; 10x25m(2100m)Interval BikeRACE WEEKWeek-21Strength TrainingEasy Run(Optional)Week-22Strength Training1 hour bike with last 20 minutescomfortable hard 10 minuteeasy runInterval SwimMS: 10x75m; 10x25m(2300m)Interval Bike Transition RunWeek-23RECOVERYStrength Training50 minute bike with 8x1:00minute fast 10 minute easyrunInterval SwimMS: 10x75m; 10x50m(1800m)Interval Bike Transition RunWeek-24RECOVERYStrength Training50 minute bike with 8x1:00minute fast 10 minute easyrunInterval SwimMS: 10x75m; 10x50m(1800m)Tempo Bike Transition RunWeek-25Strength Training1 hour 10 minute bike with last20 minutes comfortably hard 10 minute easy runInterval SwimMS: 10x75m; 18x50m(2500m)Interval SwimEasy RunEasy Bike15 minutes15 minutesInterval RunEndurance Bike Transition RunMain Set - 4x150m(800m total)2.5 milesMS: 10x50m; (1100m total)Tempo Bike Transition Run2700m55 minutes20 minutes with 3x1:00minute hardInterval Swim15 minute easy runEasy BikeHalf Triathlon (70.3)15 minutesEasy RunInterval SwimMain Set - 6x200m(2300m total)6 MilesEasy Bike13miles45 minutes with 8x2:00minutes fast65 miles easy bike 10 minute easy runInterval SwimMain Set - 12x100m(1800m total)6 MilesEasy BikeTempo Run40 minutes with last 12minutes comfortablyhardEndurance Bike Transition RunInterval SwimMain Set - 12x100m(1800m total)6 MilesEasy Bike50 miles easy bike 15 minute easy runInterval SwimMain Set - 4x300m(2500m total)6.5 MilesEasy Bike1 hourEndurance Swim2400mTempo Run40 minutes with last 12minutes comfortablyhardEndurance Bike Transition RunEndurance Run10 miles50 miles easy bike 15 minute easy runEndurance Swim2400m50 minutesEasy RunEndurance Run10 miles50 minutesEasy RunEndurance Swim3000m1 hourEasy RunEndurance RunInterval RunEndurance Bike Transition RunEndurance Run14 miles50 minutes with10x2:00 minutes fast70 miles easy bike 10 minute easy runEndurance Swim3000m