Honest Assessment
Why the old plan caused burnout: It prescribed 9-14 hrs/week with quality sessions nearly every day. The research is clear: age-group triathletes need max 2 hard sessions per week, not 4-5. This plan uses 80/20 polarized training — 80% genuinely easy, 20% genuinely hard. Two hard days. That's it.
Where You Are Now
154W
FTP (Jan 2026)
12:49
Avg Run /mi
1:50
Avg Swim /100yd
182
Weight (lbs)
14.8%
Body Fat
171
Threshold HR
Course Intel
This course is faster than standard Olympic. The bike is 22.8 mi (36.7 km) — not the standard 24.8 mi (40 km). That saves ~7 minutes at the same watts. The swim has current assistance on the return. The run is flat paved trail.
Swim — 1,500m
River — upstream first half, downstream return
Bike — 22.8 mi (36.7 km)
Flat double loop on quiet country roads
Run — 10K (6.2 mi)
Flat out-and-back on paved trails to Vancouver Lake
Race Targets (Course-Adjusted)
| Segment | A: Sub 3:00 | B: Sub 3:10 | C: Finish Strong |
|---|---|---|---|
| Swim 1500m | 28-29 min | 30-31 min | 32 min |
| Bike 36.7km | 1:05-1:08 | 1:10-1:14 | 1:16 |
| Run 10km | 55-58 min | 62 min | 65 min |
| Total | 2:55-3:00 | 3:05-3:10 | 3:15 |
The honest truth: The shorter bike saves ~7 min vs standard Olympic. Your swim is on track. Your bike needs 25-40W of FTP growth (realistic). Your run is the biggest limiter — but on this flat course, a 62-65 min 10K off the bike is achievable. Sub 3:10 is your realistic target. Sub 3:00 is a genuine stretch goal.
Plan Philosophy
- 80/20 polarized: Only 2 hard sessions/week (Tue bike + Wed run). Everything else is easy or long.
- Single sessions: One training block per day. No AM/PM splits.
- 8-10 hours/week: Genuinely. Not 12 hours squeezed into a label.
- 3:1 build-to-recovery: 3 weeks progressive, 1 week cutback.
- Respect life: Mon (couples therapy), Thu (therapy), Fri (date night) are protected.
- Priority: Run improvement > Bike FTP > Swim maintenance > Strength for durability.
Your Data — Full Baseline Analysis
All data from your Coros, InBody, and MyWhoosh. Period: Feb 17 - Mar 18, 2026.
Body Composition (InBody)
14.8%
Body Fat
88.6
SMM (lbs)
1891
BMR (kcal)
97
InBody Score
Swim Baseline
4.77 mi
Total Dist
6
Sessions
01:51/100yd (actual swimming). Coros summary shows 02:57/100yd but that includes rest between sets — not real swim pace.
Avg Pace
117
Avg HR
145
Load
32-39
SWOLF
| Date | Distance | Time | Pace | SWOLF |
|---|---|---|---|---|
| Mon (latest) | 1600yd | 00:45:15 | 01:44/100yd | 34 |
| Thu | 1825yd | 00:50:18 | 01:51/100yd | 36 |
| Wed | 900yd | 00:40:22 | 02:03/100yd | 39 |
| Mar 9 | 1825yd | 00:57:38 | 02:07/100yd | 39 |
| Feb 27 | 1250yd | 00:28:18 | 01:46/100yd | 34 |
| Feb 23 | 1000yd | 00:26:10 | 01:40/100yd | 32 |
Trend: Actual swim pace is 1:40-2:07/100yd (weighted avg ~1:51). Coros summary avg (2:57) is inflated by rest intervals — ignore it. Pace varies significantly — technique consistency is the priority, not fitness. Best SWOLF (32) shows what's possible when focused.
Strengths: Best pace (1:40/100yd) is strong for age-group | Low HR (117) means huge aerobic headroom | Already capable of 1,825yd sessions
Limiters: Inconsistent stroke technique | SWOLF variance suggests some sessions lack focus | Only 6 sessions in 4 weeks — frequency too low
Bike Baseline
13:37:14
Total Time
12
Sessions
154W
FTP
1.86
W/kg
132
Avg HR
| Date | Ride | Avg W | W/kg | Time |
|---|---|---|---|---|
| 18/03/2026 | Rolling Tempo #2 | 99W | 1.19 | 01:07:09 |
| 17/03/2026 | Mitochondria #7 | 97W | 1.17 | 01:18:12 |
| 13/03/2026 | Mitochondria #6 | 105W | 1.27 | 01:01:13 |
| 10/03/2026 | Mitochondria #5 | 100W | 1.2 | 01:11:13 |
| 08/03/2026 | Mitochondria #4 | 101W | 1.22 | 01:11:21 |
| 06/03/2026 | Tri Tempo #2 | 110W | 1.33 | 01:22:06 |
| 05/03/2026 | Anaerobic 10 #1 | 103W | 1.24 | 00:58:03 |
| 03/03/2026 | Mitochondria #3 | 93W | 1.12 | 01:21:13 |
| 01/03/2026 | Mitochondria #2 | 113W | 1.36 | 01:00:20 |
Trend: Consistent training frequency (12 sessions/4 weeks = 3x/week). Power is well below FTP (154W) on most rides — training in Z2 which is correct for base building.
Strengths: Excellent consistency (3x/week) | Good session duration (60-82 min) | Training in correct zone (Z2) for base phase | Variety of MyWhoosh workouts shows structured approach
Limiters: FTP at 154W needs significant growth for sub-3 bike split | No distance data from Coros (indoor rides) | Avg power suggests most rides are easy — good for 80/20 but needs structured intensity
Run Baseline
22.03 mi
Total Dist
7
Sessions
12:49/mi
Avg Pace
09:30/mi
Threshold
139
Avg HR
414
Load
| Date | Name | Dist | Pace | HR |
|---|---|---|---|---|
| Tue (latest) | Portland Run | 3.57 mi | 12:01/mi | 141 |
| Sun | Portland Run | 3.15 mi | 11:47/mi | 146 |
| Mar 7 | 3.75mi Long Run | 3.75 mi | 14:04/mi | 138 |
| Mar 3 | 2.5mi Easy Run | 2.50 mi | 15:00/mi | 128 |
| Feb 28 | 5mi Progressive Repeat Long Ru | 5.23 mi | 12:21/mi | 142 |
| Feb 24 | Portland Run | 3.03 mi | 12:54/mi | 140 |
Trend: Pace improving — most recent runs (11:47, 12:01) are faster than earlier ones (14:04, 15:00). This is a good trajectory. The long run (5.23mi) shows capacity for distance at 12:21/mi.
Strengths: HR at 139 during Z2 runs = proper easy effort, not gray zone | Recent pace improvement trend is encouraging | Can already do 5+ mile runs | No injury issues despite starting from low base
Limiters: Biggest performance gap — need to reach ~10:00/mi for sub-3:10 goal | Only 7 runs in 4 weeks (~1.75x/week) — needs 3x/week minimum | Total weekly mileage (~5.5 mi) is far below target (15-18 mi) | Threshold pace 9:30 vs avg 12:49 = running well below threshold on all runs (correct for Z2 but needs intensity sessions)
Training Load Distribution
55.7%
Bike
25.7%
Run
9%
Swim
9.3%
Strength
Intensity Distribution
Current: ~65% easy / ~25% moderate / ~10% hard — Pyramidal, not polarized. Too much gray zone. This plan shifts to 80/20: most sessions genuinely easy, hard sessions genuinely hard, minimal moderate work.
HR Zones (Karvonen)
| Zone | Name | % HRR | HR Range | Feel |
|---|---|---|---|---|
| Z1 | Recovery | 50-60% | 112-124 | Very easy, could go all day |
| Z2 | Aerobic | 60-70% | 124-136 | Easy conversation, base building |
| Z3 | Tempo | 70-80% | 136-148 | Comfortably hard, short sentences |
| Z4 | Threshold | 80-90% | 148-159 | Hard, 3-4 words only |
| Z5 | VO2max | 90-100% | 159-171 | Very hard, can't talk |
21-Week Plan
Phase 1
Aerobic Foundation
Wks 1-7 · 7.5-8.5 hrs/wk
Mar 17 – May 4
Phase 2
Build
Wks 8-14 · 8.5-9.5 hrs/wk
May 5 – Jun 22
Phase 3
Race-Specific
Wks 15-19 · 8-9.5 hrs/wk
Jun 23 – Jul 27
Phase 4
Taper
Wks 20-21 · 5→2.5 hrs/wk
Jul 28 – Aug 10
RECOVERY TEST OWS PEAK REHEARSAL RACE
Phase 1: Aerobic Foundation
Weeks 1-7 · Mar 17 – May 4 · 7.5-8.5 hrs/wk · 80/20 easy/hard
Swim
Technique-first. 3x/week from Wk 3 (Mon + Thu + Sun drill swim). Pull buoy + drills. Body position (head down, hips up) and catch mechanics (EVF). SWOLF target: consistently < 35 (not just best effort — every session).
Bike
Sweet spot intervals (88-94% FTP). Start 4×8 min, progress to 3×12 min. Saturday: long Z2 rides 70→85 min.
Run
Build from ~5.5 mi/wk to ~12 mi/wk. Cap increases at 1.5 mi/wk. Runna hard Tue (fresh legs): tempo intro. 1x/month tri-specific sub: 15 min easy → 10 min at 10:30/mi → 5 min easy. Cadence drills: 4×30 sec at 180 spm during easy runs. Runna long Sun: 45→60 min. Brick run: 15 min all easy (HR 130-145, pace irrelevant).
Strength
MacroFactor Workouts 2x/week. Wks 1-3: anatomical adaptation (moderate). Wks 4-7: strength building (heavier). Emphasize glutes, hamstrings, single-leg, core. De-emphasize isolation arms, machines.
1
Mar 17
2.7k
140m
7mi
7.5h 2x MF ▼
Notes: Establish routine. 2 swims only.
Mon Swim: ~1080yd — technique + pull buoy. SWOLF target < 35. | Strength A: 40-45 min MF — squat, RDL, Bulgarian splits, pallof, lat pull.
Tue Runna hard run: tempo intro (~2 mi). Cadence drills: 4×30s at 180spm.
Wed Bike intervals: 4×8 min sweet spot (88-94% FTP, 136-145W). 4 min recovery.
Thu Swim: ~945yd — drills + easy freestyle. | Strength B: 30-35 min MF — bench/OHP, row, dead bugs, eccentric calf raises, ankle stability.
Fri Full rest (date night).
Sat Bike: 77 min Z2 (68-76% FTP). Fuel at 30 min. → Brick run: 15 min easy, HR 130-145. Pace irrelevant.
Sun Runna long run: 3 mi. HR 130-145.
2
Mar 24
2.9k
148m
8.5mi
7.8h 2x MF ▼
Mon Swim: ~1160yd — technique + pull buoy. SWOLF target < 35. | Strength A: 40-45 min MF — squat, RDL, Bulgarian splits, pallof, lat pull.
Tue Runna hard run: tempo intro (~3 mi). Cadence drills: 4×30s at 180spm.
Wed Bike intervals: 4×8 min sweet spot (88-94% FTP, 136-145W). 4 min recovery.
Thu Swim: ~1015yd — drills + easy freestyle. | Strength B: 30-35 min MF — bench/OHP, row, dead bugs, eccentric calf raises, ankle stability.
Fri Full rest (date night).
Sat Bike: 81 min Z2 (68-76% FTP). Fuel at 30 min. → Brick run: 15 min easy, HR 130-145. Pace irrelevant.
Sun Runna long run: 4 mi. HR 130-145.
3
Mar 31
3.7k
155m
9.5mi
8.5h 2x MF ▼
Notes: 3rd swim (Sun drills) starts
Mon Swim: ~1480yd — technique + pull buoy. SWOLF target < 35. | Strength A: 40-45 min MF — squat, RDL, Bulgarian splits, pallof, lat pull.
Tue Runna hard run: tempo intro (~3 mi). Cadence drills: 4×30s at 180spm.
Wed Bike intervals: 4×8 min sweet spot (88-94% FTP, 136-145W). 4 min recovery.
Thu Swim: ~1295yd — drills + easy freestyle. | Strength B: 30-35 min MF — bench/OHP, row, dead bugs, eccentric calf raises, ankle stability.
Fri Full rest (date night).
Sat Bike: 85 min Z2 (68-76% FTP). Fuel at 30 min. → Brick run: 15 min easy, HR 130-145. Pace irrelevant.
Sun Runna long run: 4 mi. HR 130-145. | Drill swim: ~600yd — 4×50 catch-up, 4×50 fingertip drag, 4×50 focused.
4
Apr 7
2.8k
110m
6.5mi
6.5h RECOVERY 2x MF ▼
Notes: Cutback (-25%)
Mon Swim: ~1120yd — technique + pull buoy. SWOLF target < 35. | Strength A: 40-45 min MF — squat, RDL, Bulgarian splits, pallof, lat pull.
Tue Runna hard run: tempo intro (~2 mi). Cadence drills: 4×30s at 180spm.
Wed Bike intervals: 4×8 min sweet spot (88-94% FTP, 136-145W). 4 min recovery.
Thu Swim: ~980yd — drills + easy freestyle. | Strength B: 30-35 min MF — bench/OHP, row, dead bugs, eccentric calf raises, ankle stability.
Fri Full rest (date night).
Sat Bike: 60 min easy Z2. → Brick run: 10 min easy.
Sun Runna long run: 3 mi. HR 130-145. | Drill swim: ~600yd — 4×50 catch-up, 4×50 fingertip drag, 4×50 focused.
5
Apr 14
3.8k
160m
9.5mi
8.3h RECOVERY 2x MF ▼
Notes: Post-cutback: resume near Wk 3 level, not above
Mon Swim: ~1520yd — technique + pull buoy. SWOLF target < 35. | Strength A: 40-45 min MF — squat, RDL, Bulgarian splits, pallof, lat pull.
Tue Runna hard run: tempo intro (~3 mi). Cadence drills: 4×30s at 180spm.
Wed Bike intervals: 4×8 min sweet spot (88-94% FTP, 136-145W). 4 min recovery.
Thu Swim: ~1330yd — drills + easy freestyle. | Strength B: 30-35 min MF — bench/OHP, row, dead bugs, eccentric calf raises, ankle stability.
Fri Full rest (date night).
Sat Bike: 60 min easy Z2. → Brick run: 10 min easy.
Sun Runna long run: 4 mi. HR 130-145. | Drill swim: ~600yd — 4×50 catch-up, 4×50 fingertip drag, 4×50 focused.
6
Apr 21
4.0k
165m
10.5mi
8.6h 2x MF ▼
Mon Swim: ~1600yd — technique + pull buoy. SWOLF target < 35. | Strength A: 40-45 min MF — squat, RDL, Bulgarian splits, pallof, lat pull.
Tue Runna hard run: tempo intro (~4 mi). Cadence drills: 4×30s at 180spm.
Wed Bike intervals: 4×8 min sweet spot (88-94% FTP, 136-145W). 4 min recovery.
Thu Swim: ~1400yd — drills + easy freestyle. | Strength B: 30-35 min MF — bench/OHP, row, dead bugs, eccentric calf raises, ankle stability.
Fri Full rest (date night).
Sat Bike: 91 min Z2 (68-76% FTP). Fuel at 30 min. → Brick run: 15 min easy, HR 130-145. Pace irrelevant.
Sun Runna long run: 5 mi. HR 130-145. | Drill swim: ~600yd — 4×50 catch-up, 4×50 fingertip drag, 4×50 focused.
7
Apr 28
3.6k
150m
10mi
8.2h TEST 2x MF ▼
Notes: FTP Retest (Wed) — also note max HR for zone recalc. Timed 1-mile benchmark (Tue): target < 8:45.
Mon Swim: ~1440yd — technique + pull buoy. SWOLF target < 35. | Strength A: 40-45 min MF — squat, RDL, Bulgarian splits, pallof, lat pull.
Tue Runna hard run: tempo intro (~4 mi). Cadence drills: 4×30s at 180spm.
Wed Bike intervals: 4×8 min sweet spot (88-94% FTP, 136-145W). 4 min recovery.
Thu Swim: ~1260yd — drills + easy freestyle. | Strength B: 30-35 min MF — bench/OHP, row, dead bugs, eccentric calf raises, ankle stability.
Fri Full rest (date night).
Sat Bike: 83 min Z2 (68-76% FTP). Fuel at 30 min. → Brick run: 15 min easy, HR 130-145. Pace irrelevant.
Sun Runna long run: 5 mi. HR 130-145. | Drill swim: ~600yd — 4×50 catch-up, 4×50 fingertip drag, 4×50 focused.
Phase 2: Build
Weeks 8-14 · May 5 – Jun 22 · 8.5-9.5 hrs/wk · 80/20 easy/hard
Swim
CSS sets — 5×200 at CSS pace. Sighting practice every 6-8 strokes starting Wk 12. Test CSS every 4-6 weeks. 3 swims/week continues. Drafting practice on Mon: 4×100 behind/beside lane partner to learn hip-draft positioning.
Bike
Threshold intervals — 3×12 min at 95-105% FTP, building to 2×20 min. Over-under variations. Saturday brick bike builds to 90 min.
Run
Runna intensity increases (Tue, fresh legs). Tempo + intervals. 1x/month tri-specific sub: 15 min easy → 15 min at 10:00/mi → 5 min easy. Cadence drills continue. Long runs to 65-70 min + strides (4×20 sec post-run). Brick runs: 20-25 min — first 15 min easy, last 10 min at 10:30-10:00/mi (moderate). Negative-split always.
Strength
MacroFactor Workouts: Wks 4-7 max strength (RPE 8-9), Wks 8-14 transition to power (lighter, explosive intent, RPE 7-8). Sessions: Mon 40-45 min, Thu 30-35 min.
8
May 5
4.0k
165m
11.5mi
9h 2x MF ▼
Notes: New FTP zones. Strides start after Sun long run.
Mon Swim: ~1600yd — CSS set: 5×200 at CSS pace. Drafting practice 4×100. | Strength A: 40-45 min MF — squat, RDL, Bulgarian splits, pallof, lat pull.
Tue Runna hard run: tempo + intervals (~4 mi). Cadence 175-180 target.
Wed Bike intervals: threshold — 3×12 min at 95-105% FTP, building to 2×20 min.
Thu Swim: ~1400yd — drills + easy freestyle. | Strength B: 30-35 min MF — bench/OHP, row, dead bugs, eccentric calf raises, ankle stability.
Fri Full rest (date night).
Sat Bike: 91 min Z2, building to 90 min. Practice nutrition (40-60g carbs/hr). → Brick run: 20-25 min — first 15 easy, last 10 at 10:30-10:00/mi.
Sun Runna long run: 5 mi + 4×20s strides after. HR 130-145. | Drill swim: ~600yd — 4×50 catch-up, 4×50 fingertip drag, 4×50 focused.
9
May 12
4.2k
172m
13mi
9.3h 2x MF ▼
Mon Swim: ~1680yd — CSS set: 5×200 at CSS pace. Drafting practice 4×100. | Strength A: 40-45 min MF — squat, RDL, Bulgarian splits, pallof, lat pull.
Tue Runna hard run: tempo + intervals (~5 mi). Cadence 175-180 target.
Wed Bike intervals: threshold — 3×12 min at 95-105% FTP, building to 2×20 min.
Thu Swim: ~1470yd — drills + easy freestyle. | Strength B: 30-35 min MF — bench/OHP, row, dead bugs, eccentric calf raises, ankle stability.
Fri Full rest (date night).
Sat Bike: 95 min Z2, building to 90 min. Practice nutrition (40-60g carbs/hr). → Brick run: 20-25 min — first 15 easy, last 10 at 10:30-10:00/mi.
Sun Runna long run: 6 mi + 4×20s strides after. HR 130-145. | Drill swim: ~600yd — 4×50 catch-up, 4×50 fingertip drag, 4×50 focused.
10
May 19
4.4k
178m
14mi
9.6h 2x MF ▼
Notes: Sighting practice starts (every 6-8 strokes in pool)
Mon Swim: ~1760yd — CSS set: 5×200 at CSS pace. Drafting practice 4×100. | Strength A: 40-45 min MF — squat, RDL, Bulgarian splits, pallof, lat pull.
Tue Runna hard run: tempo + intervals (~5 mi). Cadence 175-180 target.
Wed Bike intervals: threshold — 3×12 min at 95-105% FTP, building to 2×20 min.
Thu Swim: ~1540yd — drills + easy freestyle. | Strength B: 30-35 min MF — bench/OHP, row, dead bugs, eccentric calf raises, ankle stability.
Fri Full rest (date night).
Sat Bike: 98 min Z2, building to 90 min. Practice nutrition (40-60g carbs/hr). → Brick run: 20-25 min — first 15 easy, last 10 at 10:30-10:00/mi.
Sun Runna long run: 6 mi + 4×20s strides after. HR 130-145. | Drill swim: ~600yd — 4×50 catch-up, 4×50 fingertip drag, 4×50 focused.
11
May 26
3.2k
125m
10mi
7h RECOVERY 2x MF ▼
Notes: Cutback (-25%)
Mon Swim: ~1280yd — CSS set: 5×200 at CSS pace. Drafting practice 4×100. | Strength A: 40-45 min MF — squat, RDL, Bulgarian splits, pallof, lat pull.
Tue Runna hard run: tempo + intervals (~4 mi). Cadence 175-180 target.
Wed Bike intervals: threshold — 3×12 min at 95-105% FTP, building to 2×20 min.
Thu Swim: ~1120yd — drills + easy freestyle. | Strength B: 30-35 min MF — bench/OHP, row, dead bugs, eccentric calf raises, ankle stability.
Fri Full rest (date night).
Sat Bike: 60 min easy Z2. → Brick run: 10 min easy.
Sun Runna long run: 5 mi + 4×20s strides after. HR 130-145. | Drill swim: ~600yd — 4×50 catch-up, 4×50 fingertip drag, 4×50 focused.
12
Jun 2
4.4k
180m
14mi
9.6h 2x MF ▼
Notes: Wetsuit purchase
Mon Swim: ~1760yd — CSS set: 5×200 at CSS pace. Drafting practice 4×100. | Strength A: 40-45 min MF — squat, RDL, Bulgarian splits, pallof, lat pull.
Tue Runna hard run: tempo + intervals (~5 mi). Cadence 175-180 target.
Wed Bike intervals: threshold — 3×12 min at 95-105% FTP, building to 2×20 min.
Thu Swim: ~1540yd — drills + easy freestyle. | Strength B: 30-35 min MF — bench/OHP, row, dead bugs, eccentric calf raises, ankle stability.
Fri Full rest (date night).
Sat Bike: 99 min Z2, building to 90 min. Practice nutrition (40-60g carbs/hr). → Brick run: 20-25 min — first 15 easy, last 10 at 10:30-10:00/mi.
Sun Runna long run: 6 mi + 4×20s strides after. HR 130-145. | Drill swim: ~600yd — 4×50 catch-up, 4×50 fingertip drag, 4×50 focused.
13
Jun 9
4.6k
185m
15mi
10h OWS 2x MF ▼
Notes: Peak volume week. Open water swim #1 (lake or calm river — wetsuit practice, sighting, murky water).
Mon Swim: ~1840yd — CSS set: 5×200 at CSS pace. Drafting practice 4×100. | Strength A: 40-45 min MF — squat, RDL, Bulgarian splits, pallof, lat pull.
Tue Runna hard run: tempo + intervals (~5 mi). Cadence 175-180 target.
Wed Bike intervals: threshold — 3×12 min at 95-105% FTP, building to 2×20 min.
Thu Swim: ~1610yd — drills + easy freestyle. | Strength B: 30-35 min MF — bench/OHP, row, dead bugs, eccentric calf raises, ankle stability.
Fri Full rest (date night).
Sat Bike: 102 min Z2, building to 90 min. Practice nutrition (40-60g carbs/hr). → Brick run: 20-25 min — first 15 easy, last 10 at 10:30-10:00/mi.
Sun Runna long run: 7 mi + 4×20s strides after. HR 130-145. | Drill swim: ~600yd — 4×50 catch-up, 4×50 fingertip drag, 4×50 focused.
14
Jun 16
3.8k
155m
12mi
8.7h TEST 2x MF ▼
Notes: FTP Retest (Wed). Timed 1-mile benchmark (Tue): target < 8:15. If > 8:30, shift race plan to sub-3:10 pacing.
Mon Swim: ~1520yd — CSS set: 5×200 at CSS pace. Drafting practice 4×100. | Strength A: 40-45 min MF — squat, RDL, Bulgarian splits, pallof, lat pull.
Tue Runna hard run: tempo + intervals (~4 mi). Cadence 175-180 target.
Wed Bike intervals: threshold — 3×12 min at 95-105% FTP, building to 2×20 min.
Thu Swim: ~1330yd — drills + easy freestyle. | Strength B: 30-35 min MF — bench/OHP, row, dead bugs, eccentric calf raises, ankle stability.
Fri Full rest (date night).
Sat Bike: 85 min Z2, building to 90 min. Practice nutrition (40-60g carbs/hr). → Brick run: 20-25 min — first 15 easy, last 10 at 10:30-10:00/mi.
Sun Runna long run: 5 mi + 4×20s strides after. HR 130-145. | Drill swim: ~600yd — 4×50 catch-up, 4×50 fingertip drag, 4×50 focused.
Phase 3: Race-Specific
Weeks 15-19 · Jun 23 – Jul 27 · 8-9.5 hrs/wk · 75/25 easy/hard
Swim
Race-sim: 3×500 at race effort with upstream/downstream pacing (odd 500s = 85% effort, even 500s = 95% effort). Open water Wks 13, 16, 18. Sighting every 6-8 strokes in all pool sessions. Practice wetsuit on/off (target strip < 60 sec).
Bike
Race-pace — 2×20 min at target race watts (170-180W), 5 min recovery. Saturday brick at race watts for 90 min — practice full race nutrition on bike (60-80g carbs/hr). Heat acclim: fan off first 20 min of Wed warmup. Wk 15: outdoor calibration ride to compare indoor vs outdoor power. Last mile of every brick: unclip one foot, stand and stretch hamstrings (race-day habit).
Run
Brick runs: 25-30 min — first 10 min easy, last 15-20 min at 9:15-9:30/mi (race pace). Negative-split always. 1x/month tri-specific sub on Tue: 10 min easy → 20 min at 9:15-9:30/mi → 5 min easy. Cadence 175-180 spm target. Runna long Sun + strides. Move 1 run/week outdoors in heat. Add 10-min mini-brick run after Wed bike intervals. Start mental visualization 2x/week before bed.
Strength
MacroFactor Workouts: maintenance (RPE 6-7, 2 sets instead of 3). Sessions stay 2x/week. Drop to 1x on cutback weeks.
Key: Wk 13: Open water swim #1 — wetsuit practice, sighting, murky water comfort. Lake or calm river.
Key: Wk 18: Full Race Rehearsal (Sunday) — 1,500m swim → T1 (time it, target < 2:00) → 60-75 min bike at race watts (practice nutrition: gel at 20 + 40 min) → T2 (time it, target < 1:30) → 25-30 min run at race pace (9:15-9:30/mi). Do in warmest part of day. Practice pre-cooling (ice towel), sodium loading (morning), and T2 ice protocol. Record splits for race-day comparison.
15
Jun 23
4.4k
180m
15mi
9.5h 2x MF maint ▼
Notes: Race-pace bricks. Heat acclim starts: fan off, outdoor runs.
Mon Swim: ~1760yd — race-sim: 3×500 (odd=85%, even=95%). Sighting every 6-8 strokes. | Strength A: maintenance — 2 sets, RPE 6-7. Same exercises, lighter.
Tue Runna hard run or tri-specific: 10 min easy → 20 min at 9:15-9:30/mi → 5 min easy.
Wed Bike intervals: race-pace — 2×20 min at target watts (170-180W). Fan OFF first 20 min warmup (heat acclim).
Thu Swim: ~1320yd — drills + sighting practice. | Strength B: maintenance — upper + prehab only. Eccentric calves + ankle stability.
Fri Full rest (date night).
Sat Bike: 99 min at race watts. Full race nutrition (60-80g carbs/hr). Last mile: unclip, stretch. → Brick run: 25-30 min — first 10 easy, last 15-20 at 9:15-9:30/mi. Negative-split.
Sun Runna long run + strides. Outdoors in warmest part of day (heat acclim). | Drill swim: ~600yd — 4×50 catch-up, 4×50 fingertip drag, 4×50 focused.
16
Jun 30
4.6k
185m
15mi
9.8h OWS 2x MF maint ▼
Notes: Open water #2. Mini-brick after Wed bike.
Mon Swim: ~1840yd — race-sim: 3×500 (odd=85%, even=95%). Sighting every 6-8 strokes. | Strength A: maintenance — 2 sets, RPE 6-7. Same exercises, lighter.
Tue Runna hard run or tri-specific: 10 min easy → 20 min at 9:15-9:30/mi → 5 min easy.
Wed Bike intervals: race-pace — 2×20 min at target watts (170-180W). Fan OFF first 20 min warmup (heat acclim). + 10 min easy run after bike (mini-brick transition practice).
Thu Swim: ~1380yd — drills + sighting practice. | Strength B: maintenance — upper + prehab only. Eccentric calves + ankle stability.
Fri Full rest (date night).
Sat Bike: 102 min at race watts. Full race nutrition (60-80g carbs/hr). Last mile: unclip, stretch. → Brick run: 25-30 min — first 10 easy, last 15-20 at 9:15-9:30/mi. Negative-split.
Sun Runna long run + strides. Outdoors in warmest part of day (heat acclim). | Drill swim: ~600yd — 4×50 catch-up, 4×50 fingertip drag, 4×50 focused.
17
Jul 7
3.4k
130m
10mi
7.2h RECOVERY 1x MF ▼
Notes: Cutback
Mon Swim: ~1360yd — race-sim: 3×500 (odd=85%, even=95%). Sighting every 6-8 strokes. | Strength A: maintenance — 2 sets, RPE 6-7. Same exercises, lighter.
Tue Runna hard run or tri-specific: 10 min easy → 20 min at 9:15-9:30/mi → 5 min easy.
Wed Bike intervals: race-pace — 2×20 min at target watts (170-180W). Fan OFF first 20 min warmup (heat acclim). + 10 min easy run after bike (mini-brick transition practice).
Thu Swim: ~1020yd — drills + sighting practice. | Strength B: maintenance — upper + prehab only. Eccentric calves + ankle stability.
Fri Full rest (date night).
Sat Bike: 60 min easy Z2. → Brick run: 10 min easy.
Sun Runna long run + strides. Outdoors in warmest part of day (heat acclim). | Drill swim: ~600yd — 4×50 catch-up, 4×50 fingertip drag, 4×50 focused.
18
Jul 14
4.1k
170m
14mi
9.2h REHEARSAL 2x MF maint ▼
Notes: Race Rehearsal (Sun) — practice full nutrition plan in heat. Open water #3.
Mon Swim: ~1640yd — race-sim: 3×500 (odd=85%, even=95%). Sighting every 6-8 strokes. | Strength A: maintenance — 2 sets, RPE 6-7. Same exercises, lighter.
Tue Runna hard run or tri-specific: 10 min easy → 20 min at 9:15-9:30/mi → 5 min easy.
Wed Bike intervals: race-pace — 2×20 min at target watts (170-180W). Fan OFF first 20 min warmup (heat acclim). + 10 min easy run after bike (mini-brick transition practice).
Thu Swim: ~1230yd — drills + sighting practice. | Strength B: maintenance — upper + prehab only. Eccentric calves + ankle stability.
Fri Full rest (date night).
Sat Bike: 94 min at race watts. Full race nutrition (60-80g carbs/hr). Last mile: unclip, stretch. → Brick run: 25-30 min — first 10 easy, last 15-20 at 9:15-9:30/mi. Negative-split.
Sun RACE REHEARSAL: 1,500m swim → T1 → 60-75 min bike at race watts (full nutrition) → T2 → 25-30 min run at 9:15-9:30/mi. Do in heat. Time transitions.
19
Jul 21
3.8k
155m
12mi
8.4h 1x MF ▼
Notes: Pre-taper. Practice transitions in garage. Sodium loading practice.
Mon Swim: ~1520yd — race-sim: 3×500 (odd=85%, even=95%). Sighting every 6-8 strokes. | Strength A: maintenance — 2 sets, RPE 6-7. Same exercises, lighter.
Tue Runna hard run or tri-specific: 10 min easy → 20 min at 9:15-9:30/mi → 5 min easy.
Wed Bike intervals: race-pace — 2×20 min at target watts (170-180W). Fan OFF first 20 min warmup (heat acclim). + 10 min easy run after bike (mini-brick transition practice).
Thu Swim: ~1140yd — drills + sighting practice. | Strength B: maintenance — upper + prehab only. Eccentric calves + ankle stability.
Fri Full rest (date night).
Sat Bike: 85 min at race watts. Full race nutrition (60-80g carbs/hr). Last mile: unclip, stretch. → Brick run: 25-30 min — first 10 easy, last 15-20 at 9:15-9:30/mi. Negative-split.
Sun Runna long run + strides. Outdoors in warmest part of day (heat acclim). | Drill swim: ~600yd — 4×50 catch-up, 4×50 fingertip drag, 4×50 focused.
Phase 4: Taper
Weeks 20-21 · Jul 28 – Aug 10 · 5→2.5 hrs/wk · Keep intensity easy/hard
Swim
Feel-fast swims. 800-2,000 yd/week. Race week: 15 min easy Mon if pool accessible.
Bike
Short race-pace efforts. Volume drops to 30-90 min/week. Race week openers Wed: 3×3 min at race watts + 10 min race-pace run.
Run
Easy runs only. 2-7 mi/week. No hard running after Wk 19. Sat before race: 20 min easy spin + 10 min jog (openers).
Strength
MacroFactor Workouts: 1x light Wk 20 only (RPE 5-6). None Wk 21. No new exercises. No failure.
Key: Wk 20: Lay out all race gear. Bike tune-up done. No new equipment. Light strength 1x only.
Key: Wk 21: Race Week — Mon easy swim. Wed openers (3×3 min race watts + 10 min race-pace run). Thu rest. Fri total rest. Sat 20 min easy spin + 10 min easy jog (openers). Sat Aug 8 RACE DAY.
20
Jul 28
2.0k
90m
7mi
4.8h 1x MF light ▼
Notes: Volume -45%. Lay out all race gear. Bike tune-up done. No new equipment after this.
Mon Swim: ~1000yd — feel-fast, easy technique. | Strength A: 1x light, RPE 5-6.
Tue Easy run only. 2 mi.
Wed Bike: short sharpener — 3×3 min at race watts. Keep it crisp.
Thu Swim: easy feel-fast.
Fri Full rest (date night).
Sat Bike: 20 min easy spin. → 10 min easy jog (openers).
Sun Rest / recovery.
21
Aug 4
0.8k
30m
2mi
2.5h RACE None ▼
Notes: Race Week — Mon easy swim. Wed openers (3×3 min race watts + 10 min run). Sat: 20 min spin + 10 min jog. Aug 8 RACE DAY.
Mon Easy swim: 15-20 min if pool accessible. Otherwise rest.
Tue Full rest.
Wed Openers: 20 min easy spin → 3×3 min at race watts → 10 min race-pace run (9:15/mi).
Thu Rest or 15 min easy swim.
Fri Total rest. Lay out gear. Walk course maps mentally.
Sat RACE DAY — Aug 8. Follow race-day timeline.
Sun Recovery. Celebrate.
Volume Progression (All 21 Weeks)
| Wk | Phase | Swim | Bike | Run | Str | Hrs | Notes |
|---|---|---|---|---|---|---|---|
| 1 | Aerobic | 2,700 | 140m | 7mi | 2x MF | 7.5 | Establish routine. 2 swims only. |
| 2 | Aerobic | 2,900 | 148m | 8.5mi | 2x MF | 7.8 | |
| 3 | Aerobic | 3,700 | 155m | 9.5mi | 2x MF | 8.5 | 3rd swim (Sun drills) starts |
| 4 | Aerobic | 2,800 | 110m | 6.5mi | 2x MF | 6.5 | RECOVERY Cutback (-25%) |
| 5 | Aerobic | 3,800 | 160m | 9.5mi | 2x MF | 8.3 | RECOVERY Post-cutback: resume near Wk 3 level, not above |
| 6 | Aerobic | 4,000 | 165m | 10.5mi | 2x MF | 8.6 | |
| 7 | Aerobic | 3,600 | 150m | 10mi | 2x MF | 8.2 | TEST FTP Retest (Wed) — also note max HR for zone recalc. Timed 1-mile benchmark (Tue): target < 8:45. |
| 8 | Build | 4,000 | 165m | 11.5mi | 2x MF | 9 | New FTP zones. Strides start after Sun long run. |
| 9 | Build | 4,200 | 172m | 13mi | 2x MF | 9.3 | |
| 10 | Build | 4,400 | 178m | 14mi | 2x MF | 9.6 | Sighting practice starts (every 6-8 strokes in pool) |
| 11 | Build | 3,200 | 125m | 10mi | 2x MF | 7 | RECOVERY Cutback (-25%) |
| 12 | Build | 4,400 | 180m | 14mi | 2x MF | 9.6 | Wetsuit purchase |
| 13 | Build | 4,600 | 185m | 15mi | 2x MF | 10 | OWS Peak volume week. Open water swim #1 (lake or calm river — wetsuit practice, sighting, murky water). |
| 14 | Build | 3,800 | 155m | 12mi | 2x MF | 8.7 | TEST FTP Retest (Wed). Timed 1-mile benchmark (Tue): target < 8:15. If > 8:30, shift race plan to sub-3:10 pacing. |
| 15 | Race-Specific | 4,400 | 180m | 15mi | 2x MF maint | 9.5 | Race-pace bricks. Heat acclim starts: fan off, outdoor runs. |
| 16 | Race-Specific | 4,600 | 185m | 15mi | 2x MF maint | 9.8 | OWS Open water #2. Mini-brick after Wed bike. |
| 17 | Race-Specific | 3,400 | 130m | 10mi | 1x MF | 7.2 | RECOVERY Cutback |
| 18 | Race-Specific | 4,100 | 170m | 14mi | 2x MF maint | 9.2 | REHEARSAL Race Rehearsal (Sun) — practice full nutrition plan in heat. Open water #3. |
| 19 | Race-Specific | 3,800 | 155m | 12mi | 1x MF | 8.4 | Pre-taper. Practice transitions in garage. Sodium loading practice. |
| 20 | Taper | 2,000 | 90m | 7mi | 1x MF light | 4.8 | Volume -45%. Lay out all race gear. Bike tune-up done. No new equipment after this. |
| 21 | Taper | 800 | 30m | 2mi | None | 2.5 | RACE Race Week — Mon easy swim. Wed openers (3×3 min race watts + 10 min run). Sat: 20 min spin + 10 min jog. Aug 8 RACE DAY. |
Weekly Template
This is the recurring weekly structure. For the week-by-week plan with volumes and notes, see the "21-Week Plan" tab.
Two hard days (Tue + Wed). Everything else is easy or long. Friday is full rest. Gym days: Mon & Thu. Home days: Tue, Wed, Sat, Sun. Strength: Mon full body, Thu upper + core. 3-day gaps both directions.
MON
Swim
Str
~85 min
TUE
Run
~45-55 min
WED
Bike
~70-80 min
THU
Swim
Str
~65-70 min
FRI
Rest
0 min
SAT
Brick
~90-120 min
SUN
Run
Swim
~75-95 min
Monday swimstrength
Easy Swim + Strength A
~85 min · Chill day (couples therapy)
▼
- Swim: 40 min, ~1,200-1,500 yds, technique & pull buoy, HR < 130. Drafting practice from Phase 2+: swim behind/beside a lane partner for 4×100 to learn hip-draft positioning.
- Strength A: 40-45 min via MacroFactor Workouts — emphasize glutes/hamstrings, single-leg work, core
- MacroFactor emphasis: squat, RDL, Bulgarian split squats or step-ups, pallof press, lat pull
- MacroFactor de-emphasis: isolation arms, machine leg ext/curl, heavy deadlift (RDL preferred)
- Why Monday: Paired with easy swim. Next hard session (Tue run) is 24+ hrs away.
- Mon→Thu strength gap: 3 days. Thu→Mon gap: 3 days. Even distribution.
Tuesday run
Runna Hard Run
~45-55 min · HARD DAY 1 of 2 — fresh legs for weakest discipline
▼
- Runna programs this session — tempo, intervals, or fartlek.
- SWAPPED from Wed: run gets fresh legs because it's the biggest limiter.
- Rate honestly in Runna after each session for progressive overload.
- Don't pair strength with this day. Hard run + heavy lifting = excessive fatigue.
- Tuesday = 48+ hrs since Saturday brick, legs are fresh. Maximize run quality.
- Tri-specific run substitution (1x/month, replace Runna): Phase 1: 15 min easy → 10 min at 10:30/mi → 5 min easy. Phase 2: 15 min easy → 15 min at 10:00/mi → 5 min easy. Phase 3: 10 min easy → 20 min at 9:15-9:30/mi → 5 min easy.
- Verify Runna is giving threshold work — if all Tue sessions are easy/fartlek, manually add tempo blocks.
- Cadence focus (all phases): during 2 easy sections, do 4×30 sec at 180 spm (quick turnover, same effort). Builds neuromuscular efficiency at 182 lbs.
Wednesday bike
Bike Quality Intervals
~70-80 min · HARD DAY 2 of 2 — bike tolerates prior-day run fatigue well
▼
- On trainer (MyWhoosh). SWAPPED from Tue: bike is stronger and tolerates fatigue better.
- Phase 1: Sweet spot — 4×8 min at 88-94% FTP (135-145W), 4 min recovery
- Phase 2: Threshold — 3×12 min at 95-105% FTP (146-162W), building to 2×20 min
- Phase 3: Race-pace — 2×20 min at target race watts (170-180W), 5 min recovery
- Phase 4: Sharpeners — short, fast efforts at reduced volume
- Use ERG mode for sweet spot/threshold. SIM mode for VO2max.
- Phase 3+ heat acclim: turn off fan for first 20 min warm-up, fan ON for intervals.
Thursday swimstrength
Easy Swim + Strength B
~65-70 min · Simple day (therapy)
▼
- Swim: 35 min, ~800-1,200 yds, drills & easy freestyle, HR < 125
- Strength B: 30-35 min via MacroFactor Workouts — upper body + core + prehab ONLY, no heavy legs
- MacroFactor emphasis: bench/OHP, row, upper back/lats (swim pull power), dead bugs, eccentric calf raises
- MacroFactor de-emphasis: any leg compounds, isolation arms, machine work
- Eccentric calf raises: 2×15 slow (3 sec down) — Achilles injury prevention at 182 lbs
- Ankle stability warmup: single-leg balance on unstable surface, 2 min each side (HRT tendon laxity prehab)
- Mon→Thu = 3 day gap. Thu→Mon = 3 day gap. Research-backed 48-72hr recovery.
Friday rest
Full Rest
0 min · Date night
▼
- Complete rest. No active recovery. No quick spin.
- Body consolidates Mon-Thu work. Full rest days reduce injury risk for 6-day athletes.
Saturday brick
Long Brick (Bike + Run)
~90-120 min · Long day
▼
- Bike: 70-95 min Z2 on trainer (68-76% FTP). Fuel at 30 min. Practice race nutrition on bike from Phase 2+.
- Transition practice: rack bike, change shoes. Time it. Target < 90 sec.
- Transition setup: bike shoes pre-clipped to pedals (mount and clip while rolling). Run shoes with elastic laces (no tying). Helmet unbuckled on aerobars, open side facing you. Same layout every time.
- Run: 15-25 min. NOT a Runna run. Runna doesn't know about the bike.
- Brick run pace prescriptions — Phase 1: all easy, HR 130-145, pace irrelevant. Phase 2: first 15 min easy, last 10 min at 10:30-10:00/mi (moderate). Phase 3: first 10 min easy, last 15-20 min at 9:15-9:30/mi (race pace).
- Negative-split the brick run: always start slower than you think you should. Build into pace.
Sunday runswim
Runna Long Run + Drill Swim
~75-95 min · Long day — 3rd swim added for technique frequency
▼
- Follow Runna's long run prescription.
- HR 130-145 bpm. If Runna's pace pushes HR above this, slow down.
- Fuel if session exceeds 60 min.
- Phase 2+: Add 4×20 sec strides after long run (fast but relaxed, walk-back recovery).
- Phase 3+: Move 1 long run/week outdoors in warmest part of day (heat acclimation).
- Drill swim (from Wk 3): 20 min at gym — 4×50 catch-up, 4×50 fingertip drag, 4×50 focused swim. ~600 yds total.
- Swim is technique-only, not conditioning. Goal: 3x/week frequency to close SWOLF variance.
Phase Details
Deep dive into each phase's focus areas. For the week-by-week overview, see the "21-Week Plan" tab.
Phase 1: Aerobic Foundation (Weeks 1-7)
7.5-8.5
Hours / Week
80/20
Easy / Hard
Wk 4
Cutback
Wk 7
FTP Retest
Goal: Build aerobic base, establish 6-day training consistency, develop swim technique, begin run volume ramp.
Bike
Sweet spot intervals (88-94% FTP). Start 4×8 min, progress to 3×12 min. Saturday: long Z2 rides 70→85 min.
Run
Build from ~5.5 mi/wk to ~12 mi/wk. Cap increases at 1.5 mi/wk. Runna hard Tue (fresh legs): tempo intro. 1x/month tri-specific sub: 15 min easy → 10 min at 10:30/mi → 5 min easy. Cadence drills: 4×30 sec at 180 spm during easy runs. Runna long Sun: 45→60 min. Brick run: 15 min all easy (HR 130-145, pace irrelevant).
Swim
Technique-first. 3x/week from Wk 3 (Mon + Thu + Sun drill swim). Pull buoy + drills. Body position (head down, hips up) and catch mechanics (EVF). SWOLF target: consistently < 35 (not just best effort — every session).
Strength
MacroFactor Workouts 2x/week. Wks 1-3: anatomical adaptation (moderate). Wks 4-7: strength building (heavier). Emphasize glutes, hamstrings, single-leg, core. De-emphasize isolation arms, machines.
Volume Progression
| Wk | Swim | Bike | Run | Str | Hrs | Notes |
|---|---|---|---|---|---|---|
| 1 | 2,700 | 140m | 7mi | 2x MF | 7.5 | Establish routine. 2 swims only. |
| 2 | 2,900 | 148m | 8.5mi | 2x MF | 7.8 | |
| 3 | 3,700 | 155m | 9.5mi | 2x MF | 8.5 | 3rd swim (Sun drills) starts |
| 4 | 2,800 | 110m | 6.5mi | 2x MF | 6.5 | Cutback (-25%) |
| 5 | 3,800 | 160m | 9.5mi | 2x MF | 8.3 | Post-cutback: resume near Wk 3 level, not above |
| 6 | 4,000 | 165m | 10.5mi | 2x MF | 8.6 | |
| 7 | 3,600 | 150m | 10mi | 2x MF | 8.2 | FTP Retest (Wed) — also note max HR for zone recalc. Timed 1-mile benchmark (Tue): target < 8:45. |
Phase 2: Build (Weeks 8-14)
8.5-9.5
Hours / Week
80/20
Easy / Hard
Wk 11
Cutback
Wk 14
FTP Retest
Goal: Develop FTP with threshold work, increase run pace via Runna, introduce CSS swim sets, max strength phase.
Bike
Threshold intervals — 3×12 min at 95-105% FTP, building to 2×20 min. Over-under variations. Saturday brick bike builds to 90 min.
Run
Runna intensity increases (Tue, fresh legs). Tempo + intervals. 1x/month tri-specific sub: 15 min easy → 15 min at 10:00/mi → 5 min easy. Cadence drills continue. Long runs to 65-70 min + strides (4×20 sec post-run). Brick runs: 20-25 min — first 15 min easy, last 10 min at 10:30-10:00/mi (moderate). Negative-split always.
Swim
CSS sets — 5×200 at CSS pace. Sighting practice every 6-8 strokes starting Wk 12. Test CSS every 4-6 weeks. 3 swims/week continues. Drafting practice on Mon: 4×100 behind/beside lane partner to learn hip-draft positioning.
Strength
MacroFactor Workouts: Wks 4-7 max strength (RPE 8-9), Wks 8-14 transition to power (lighter, explosive intent, RPE 7-8). Sessions: Mon 40-45 min, Thu 30-35 min.
Volume Progression
| Wk | Swim | Bike | Run | Str | Hrs | Notes |
|---|---|---|---|---|---|---|
| 8 | 4,000 | 165m | 11.5mi | 2x MF | 9 | New FTP zones. Strides start after Sun long run. |
| 9 | 4,200 | 172m | 13mi | 2x MF | 9.3 | |
| 10 | 4,400 | 178m | 14mi | 2x MF | 9.6 | Sighting practice starts (every 6-8 strokes in pool) |
| 11 | 3,200 | 125m | 10mi | 2x MF | 7 | Cutback (-25%) |
| 12 | 4,400 | 180m | 14mi | 2x MF | 9.6 | Wetsuit purchase |
| 13 | 4,600 | 185m | 15mi | 2x MF | 10 | Peak volume week. Open water swim #1 (lake or calm river — wetsuit practice, sighting, murky water). |
| 14 | 3,800 | 155m | 12mi | 2x MF | 8.7 | FTP Retest (Wed). Timed 1-mile benchmark (Tue): target < 8:15. If > 8:30, shift race plan to sub-3:10 pacing. |
Phase 3: Race-Specific (Weeks 15-19)
8-9.5
Hours / Week
75/25
Easy / Hard
Wk 17
Cutback
—
FTP Retest
Goal: Race simulation. Practice race-pace efforts, pacing, nutrition, transitions. Wetsuit + open water. Heat acclimation begins.
Bike
Race-pace — 2×20 min at target race watts (170-180W), 5 min recovery. Saturday brick at race watts for 90 min — practice full race nutrition on bike (60-80g carbs/hr). Heat acclim: fan off first 20 min of Wed warmup. Wk 15: outdoor calibration ride to compare indoor vs outdoor power. Last mile of every brick: unclip one foot, stand and stretch hamstrings (race-day habit).
Run
Brick runs: 25-30 min — first 10 min easy, last 15-20 min at 9:15-9:30/mi (race pace). Negative-split always. 1x/month tri-specific sub on Tue: 10 min easy → 20 min at 9:15-9:30/mi → 5 min easy. Cadence 175-180 spm target. Runna long Sun + strides. Move 1 run/week outdoors in heat. Add 10-min mini-brick run after Wed bike intervals. Start mental visualization 2x/week before bed.
Swim
Race-sim: 3×500 at race effort with upstream/downstream pacing (odd 500s = 85% effort, even 500s = 95% effort). Open water Wks 13, 16, 18. Sighting every 6-8 strokes in all pool sessions. Practice wetsuit on/off (target strip < 60 sec).
Strength
MacroFactor Workouts: maintenance (RPE 6-7, 2 sets instead of 3). Sessions stay 2x/week. Drop to 1x on cutback weeks.
Volume Progression
| Wk | Swim | Bike | Run | Str | Hrs | Notes |
|---|---|---|---|---|---|---|
| 15 | 4,400 | 180m | 15mi | 2x MF maint | 9.5 | Race-pace bricks. Heat acclim starts: fan off, outdoor runs. |
| 16 | 4,600 | 185m | 15mi | 2x MF maint | 9.8 | Open water #2. Mini-brick after Wed bike. |
| 17 | 3,400 | 130m | 10mi | 1x MF | 7.2 | Cutback |
| 18 | 4,100 | 170m | 14mi | 2x MF maint | 9.2 | Race Rehearsal (Sun) — practice full nutrition plan in heat. Open water #3. |
| 19 | 3,800 | 155m | 12mi | 1x MF | 8.4 | Pre-taper. Practice transitions in garage. Sodium loading practice. |
Phase 4: Taper (Weeks 20-21)
5→2.5
Hours / Week
Keep intensity
Easy / Hard
—
Cutback
—
FTP Retest
Goal: Reduce volume 45-60% (exponential decay), maintain intensity with short sharp efforts, keep touching all 3 disciplines.
Bike
Short race-pace efforts. Volume drops to 30-90 min/week. Race week openers Wed: 3×3 min at race watts + 10 min race-pace run.
Run
Easy runs only. 2-7 mi/week. No hard running after Wk 19. Sat before race: 20 min easy spin + 10 min jog (openers).
Swim
Feel-fast swims. 800-2,000 yd/week. Race week: 15 min easy Mon if pool accessible.
Strength
MacroFactor Workouts: 1x light Wk 20 only (RPE 5-6). None Wk 21. No new exercises. No failure.
Volume Progression
| Wk | Swim | Bike | Run | Str | Hrs | Notes |
|---|---|---|---|---|---|---|
| 20 | 2,000 | 90m | 7mi | 1x MF light | 4.8 | Volume -45%. Lay out all race gear. Bike tune-up done. No new equipment after this. |
| 21 | 800 | 30m | 2mi | None | 2.5 | Race Week — Mon easy swim. Wed openers (3×3 min race watts + 10 min run). Sat: 20 min spin + 10 min jog. Aug 8 RACE DAY. |
Session Library
Every prescribed session in detail. Click to expand.
Swim Sessions
Monday Easy Swim All Phases
~40 min · 1,200–1,500 yds · HR < 130
▼
| Set | Detail |
|---|---|
| Warm-up | 200 easy |
| Drills | 4×50 catch-up / fingertip drag |
| Main | 4–6×100 pull buoy |
| Drills | 4×50 side kick |
| Cool-down | 200 easy |
Coach note: Pull buoy forces catch feel. Sight every 10 strokes from Week 1 — build this habit early for open water.
Monday CSS Swim Phase 2+
~45 min · 1,800–2,200 yds
▼
| Set | Detail |
|---|---|
| Warm-up | 400 easy + 4×50 build |
| Main | 5×200 at CSS pace, 20 sec rest |
| Race-pace | 4×100 at race effort, 15 sec rest |
| Cool-down | 200 easy |
Coach note: CSS (Critical Swim Speed) = (400 TT time − 200 TT time) ÷ 2. This gives your per-100 threshold pace. Hold it for each 200 rep — if you fade on rep 4–5, the pace is too aggressive.
Race-Sim Swim Phase 3
~50 min · 2,000–2,400 yds
▼
| Set | Detail |
|---|---|
| Warm-up | 400 easy + 4×50 race-pace build |
| Main | 3×500 at race effort (2:05–2:15/100m), 60 sec rest |
| Sprint | 4×25, 30 sec rest |
| Cool-down | 200 easy |
Coach note: Course tweak: simulate river pacing — 1st rep 90% effort (upstream), 2nd rep 85% (transition), 3rd rep 95% (downstream). Practice the gear shift.
Bike Sessions
Sweet Spot Intervals Phase 1
~70 min · ERG mode
▼
| Set | Detail |
|---|---|
| Warm-up | 12 min ramp 60→75% FTP |
| Main | 2×15 min at 88–93% FTP (135–143 W), 5 min recovery |
| Aerobic | 8 min at 70% FTP |
| Cool-down | 10 min easy spin |
Coach note: Progression: Wk 1–2 → 2×12 min, Wk 3–4 → 2×15 min, Wk 5–6 → 2×18 min. Stay seated, cadence 85–95. If HR drifts above 90% max in the last 3 min, drop 3–5 W.
Threshold Intervals Phase 2
~75 min
▼
| Set | Detail |
|---|---|
| Warm-up | 15 min ramp 60→78% FTP |
| Main | 3×10 min at 95–100% FTP, 4 min recovery |
| Aerobic finish | 10 min at 72% FTP |
| Cool-down | 10 min easy spin |
Coach note: These should feel hard but repeatable. If you blow up on rep 3, start rep 1 at 95% and build. Cadence 85–95.
Race-Pace Sustained Phase 3
~75 min
▼
| Set | Detail |
|---|---|
| Warm-up | 15 min progressive |
| Main | 35–40 min sustained at 85–92% FTP |
| Cool-down | 15 min easy spin |
Coach note: Use Week 18 rehearsal data to calibrate exact wattage. This is your race-day power — practice fueling and pacing at this effort.
Run Sessions
Runna handles your run programming.
Wednesday hard runs and Sunday long runs come from your Runna plan — follow those sessions as prescribed.
The Saturday brick run is NOT a Runna session. It's 15–25 min easy off the bike, progressing to race-pace effort in Phase 3. Purpose: teach your legs to run on pre-fatigued quads. Start easy (HR < 145), and by Phase 3 close the last 5–10 min at goal race pace.
Strength Training
Why strength matters for triathlon: Research from Rønnestad, Beattie, and Aagaard shows heavy resistance training improves running economy, cycling economy, and injury resilience — without adding bulk. Key change in this plan: from 1x/week at 90 min to 2x/week at 40-45 min. Shorter, heavier, more frequent.
Session A — Monday (Full Body)
Paired with easy swim. Full leg stimulus OK — next hard session is 48+ hrs away.
| # | Exercise | Sets × Reps | Why |
|---|---|---|---|
| 1 | Back Squat or Front Squat | 3×5-6 | Cycling power, running economy |
| 2 | Romanian Deadlift | 3×6-8 | Posterior chain for run propulsion + hip extension |
| 3 | Lat Pulldown or Pull-Up | 3×8-10 | Swim catch power, shoulder stability |
| 4 | Pallof Press or Ab Wheel | 3×10 each side | Anti-rotation core |
Session B — Thursday (Upper Body + Core + Prehab)
Paired with easy swim at gym. No heavy leg work.
| # | Exercise | Sets × Reps | Why |
|---|---|---|---|
| 1 | Bench Press or Overhead Press | 3×8-10 | Upper push, swim stroke |
| 2 | Dumbbell Row or Cable Row | 3×8-10 | Upper back for swim catch, cycling posture |
| 3 | Dead Bug (weighted) | 3×8 each side | Anti-extension core |
| 4 | Single-Leg Calf Raise (slow) | 3×12 | Achilles health, 3-sec eccentric |
| 5 | Band External Rotation | 2×15 | Shoulder health for swimming |
Periodization by Phase
| Phase | Frequency | Loading | Session A | Session B |
|---|---|---|---|---|
| 1 (Wks 1-3) | 2x/week | 3×10-12, moderate | Full body | Upper + core |
| 1 (Wks 4-7) | 2x/week | 3×6-8, heavy | Full body | Upper + core |
| 2 (Wks 8-14) | 2x/week | 3×4-6, heavy | Full body | Upper + core |
| 3 (Wks 15-19) | 2x (1x cutback) | 2×3-4, maintain | Full body (reduced) | Upper + core |
| 4 (Wks 20-22) | 1x then 0 | Light or none | Light Wk 20 | None |
MacroFactor setup: Set to Custom, 2 days/week (Mon + Thu), style Strength, RIR 1-2. At Week 15, switch to Maintenance.
Nutrition
Periodized fueling: lose weight on easy days, fuel hard sessions fully.
Strategy: Fuel the work, cut the rest. Slow cut via MacroFactor (0.5 lbs/week) with higher calories on hard days. Projected race weight: 166–168 lbs (down from 179 trending). At 168 lbs + 185W FTP = 2.43 W/kg (up from 1.86).
Weight Projection
Current
179 lbs
trending avg
Wk 7
~175 lbs
FTP retest
Wk 14
~171 lbs
mile benchmark
Race Day
~167 lbs
2.43 W/kg
Daily Targets (MacroFactor)
| Hard Days Tue · Wed · Sat | Easy / Rest Days Mon · Thu · Fri · Sun | Race Week Loading 3 days before race | |
|---|---|---|---|
| Calories | 2,299 | 2,189 | 2,400+ (higher carb ratio) |
| Protein | 180g | 180g | 180g |
| Carbs | 222g in MF Bias actual eating toward 250g+ | 200g | 8–10 g/kg/day (550–680g) |
| Fat | 72g | 77g | 50–60g (shifted to carbs) |
The carb hack: MF shows 222g carbs on hard days. In practice, eat 250g+ by adding pre-session fuel (banana + toast with honey = ~50g carbs). This fuels your intervals without blowing up the MF tracking. Protein at 180g is the anchor — never drop below this.
Session Fueling
| Timing | Hard Days (Tue/Wed/Sat) | Easy Days |
|---|---|---|
| Pre-session 60–90 min before | Non-negotiable: banana + toast with honey (~50g carbs). Don't do intervals fasted. | Normal meal timing. No special prep. |
| During | Sat brick: gel + sports drink (30–40g/hr Phase 1 → 60–80g/hr Phase 3). Tue/Wed: water only unless >75 min. | Water only. |
| Post-session within 30 min | 30–40g carbs + 20g protein. Chocolate milk, shake, or rice + chicken. | Normal next meal is fine. |
Race Day Protocol
| Timing | What | Notes |
|---|---|---|
| 3 hrs before | 600–800 kcal. Rice, banana, toast + honey. | Low fiber. Nothing new. Coffee if you normally drink it. |
| Day before | High carb, low fiber, low fat. +1,500mg sodium. | Last meal by 6pm. Hydrate with electrolytes. |
| Bike (65–70 min) | Gel at 20 min. Gel at 40 min. Sports drink throughout. | 60–80g carbs/hr. 750–1,000mL fluid/hr. 2 bottles (1 sports drink, 1 water). |
| T2 | Gel immediately. Ice under tri top. | Consume while moving through transition. |
| Run (55–58 min) | Sip electrolyte at every station. Pour water on head. | Carry handheld flask for T2→first station gap. |
Practice the EXACT protocol at Week 18 race rehearsal. Same brands, same timing, same quantities. Your gut needs to rehearse race-day absorption under heat stress.
HRT-Specific Nutrition
- • Calcium: 1,200 mg/day. Supports bone density on estrogen. Food sources preferred, supplement the gap.
- • Vitamin D: 2,000 IU/day. Portland = likely deficient. Get blood work, target >40 ng/mL.
- • Iron: Monitor ferritin every 3–4 months. Only supplement if <30 ng/mL. No menstruation = lower losses.
- • Fat: Keep at 25–30% of calories minimum. Supports HRT metabolism and hormone absorption.
- • Hydration: Estrogen raises core temp threshold for sweating. Hydrate proactively — don't wait until thirsty.
Supplements with Evidence
| Supplement | Dose | Evidence | Notes |
|---|---|---|---|
| Caffeine | 200–300mg pre-race | Strong (2–4%) | Test in training first. Take 30–60 min before swim start. |
| Creatine | 3–5g/day | Moderate | Supports strength. Note: may add 1–2 lbs water weight. |
| Beetroot juice | 500ml, 2–3 hrs pre-race | Moderate (1–3%) | 3–5 day loading protocol. Test for GI tolerance. |
| Vitamin D | 2,000 IU/day | Strong if deficient | Get blood work. Portland winters = likely deficient. |
| Calcium | 1,200mg/day total | Strong for bone on HRT | Food sources first. Supplement the gap. |
Race Day Strategy
Columbia River Triathlon — August 8, 2026 — Portland, OR
Expected: 65–75°F at start, rising to 80–85°F. Low humidity. Sunny.
Pre-Race Timeline
| Time | Action |
|---|---|
| 3:30–4:00 AM | Wake up. Pre-race meal: oatmeal + honey + banana (80g), bagel + jam (60g), sports drink (30g). Total: ~170g carbs. |
| 5:30 AM | Arrive. Set up transition. Rack bike, lay out shoes/helmet/belt. Pump tires. |
| 6:15 AM | Top-up: 30–50g carbs + 500ml electrolyte water. |
| 6:30 AM | Warm-up swim: 200m easy, 4×25 at race pace. |
| 7:00 AM | Wetsuit on. Final prep. Move to start. |
Swim — 1,500m River (Target: 28–32 min)
Course-specific: upstream first, downstream return. NOT an even-split swim.
- • First 750m upstream: hard, stay near shore, 85% effort
- • Turnaround: expect congestion, sight early
- • Last 750m downstream: current assists, push to 90–95%
- • Sight every 6–8 strokes (river pushes laterally)
- • Draft at someone's hip (7% energy savings)
- • Last 100m: increase kick for T1
- • Do NOT sprint the start
T1 (Target: <2:30) — Wetsuit off, helmet on buckled, sunglasses, grab bike, mount after line.
Bike — 22.8 mi / 36.7 km (Target: 1:06–1:16)
Flat double loop, shorter than standard (36.7 vs 40 km). Pass through transition at halfway.
- • Pace by power: 85–90% FTP
- • First 5 min: easy gear, settle HR
- • Loop 1: conservative, eat/drink
- • Loop 2: same watts, push to 92% in final 15 min if good
- • Fuel: gel at 15–20 min, sports drink throughout, 50–70g carbs total
- • Sodium: 400–600mg
- • Cadence: 85–92 rpm
- • Final 2 km: easy spin
T2 (Target: <1:30) — Rack, helmet off, run shoes, race belt, grab gel.
Run — 10km Flat Out-and-Back (Target: 58–65 min)
Flat paved trail to Vancouver Lake. 5 water stations. Bathroom at turnaround. 75–85°F.
- • First km feels wrong — normal after cycling
- • Km 3 pace is real pace
- • Take EVERY water station (5 total), pour water on head
- • Walk aid stations if needed
- • Out-and-back pacing: conservative out, don't chase faster runners
- • Turnaround mental reset
- • Last 2 km: empty the tank
Gear Checklist
| Item | Status | Notes |
|---|---|---|
| Wetsuit | NEED TO BUY | Buy by Week 14. Full-sleeve. Practice 2–3 times. |
| Tri suit | ? | One/two-piece for all 3 disciplines |
| Goggles | ? | Bring 2 pairs (clear + tinted) |
| Bike | Have | Indoor/outdoor. Tune-up by Week 18. |
| Helmet | ? | Required, CPSC certified |
| Run shoes | ? | Whatever you train in. Nothing new on race day. |
| Race belt | ? | Elastic, for race number |
| Nutrition | ? | 2–3 gels, 1 bottle sports drink, electrolyte tabs |
| Sunscreen | ? | Waterproof, apply pre-race |
App Configuration
Runna Settings
| Setting | Value |
|---|---|
| Run days | Wednesday (hard) + Sunday (long) |
| Hard runs/week | 1 |
| Hard difficulty | Regular |
| Long structure | Reduced |
| Long difficulty | Reduced |
| End date | August 1, 2026 |
Runna doesn't know about bike training. If Tuesday bike left you fatigued, Wednesday Runna run will feel 10-15% harder. Don't chase pace — let HR govern. Rate honestly.
MacroFactor — Nutrition Side
| Setting | Value |
|---|---|
| Goal | Maintain Weight |
| Protein preference | Upper end of range |
| Exercise type | Combination of endurance and resistance |
| Weigh-in | Daily, first thing in the morning |
Log everything consistently. Algorithm needs 2+ weeks to calibrate. TDEE should stabilize around 3,000-3,400 kcal/day.
MacroFactor — Workouts Side
| Setting | Value |
|---|---|
| Program type | Custom |
| Frequency | 2 days/week (Monday + Thursday) |
| Style | Strength |
| RIR target | 1-2 |
Enter exercises from Strength tab. Remove isolation exercises MacroFactor auto-suggests. At Week 15, switch to Maintenance.
Coros / MyWhoosh
FTP retest: Week 7 and Week 14. MyWhoosh 20-min test ×0.95 or ramp test.
HR Zones (Karvonen, Max HR 171, Resting HR 54)
| Zone | Name | % HRR | HR Range | Feel |
|---|---|---|---|---|
| Z1 | Recovery | 50-60% | 112-124 | Very easy |
| Z2 | Aerobic | 60-70% | 124-136 | Easy conversation |
| Z3 | Tempo | 70-80% | 136-148 | Comfortably hard |
| Z4 | Threshold | 80-90% | 148-159 | Hard, 3-4 words |
| Z5 | VO2max | 90-100% | 159-171 | Very hard, can't talk |
Based on Max HR 171, RHR 54. Retest at FTP test weeks.
Open Water & Wetsuit Timeline
| When | Action |
|---|---|
| By Week 12 (early June) | Buy wetsuit. Full-sleeve. |
| Week 14 | First pool wetsuit swim |
| Week 16 | First open water session |
| Week 18 | Second open water — race rehearsal weekend |
| Week 19+ | Optional additional open water |