Description

This program is split into 13 weeks with a mix of slow and comfortable sessions, and short and intense ones. The hardest and most intense part of the program is between weeks 9 and 12. Week 13 is a “cool-down” before the race to not fall into an exhaustion phase and get some rest to perform at your best on your big day. The program is designed as follows:

Weeks 1 – 2 

3 sessions per week with a focus on familiarising yourself with the technique and the pace of the 3 different disciplines.

Weeks 3 – 4 

3 sessions per week with a focus on improving endurance by slowly increasing the distance and the pace.

Weeks 5 – 6 

4 sessions per week with a focus on improving endurance by gradually increasing the distance and the pace.

Weeks 7 – 8 

5 sessions per week with a focus on improving endurance by gradually increasing the distance and the pace. Start practising open water swimming.

Weeks 9 – 10

5 sessions per week with a focus on improving endurance by gradually increasing the distance and the pace. Start running and biking at a race pace.

Weeks 11 – 12

3 sessions per week with a focus on increasing the pace to prepare for the race.

Week 13

3 sessions per week with a focus on prioritising rest to not fall into an exhaustion phase.