Table I. Advanced / motivated hour-twenty example training plan:
| Monday | Swim 30 Minutes
| Swim
Run
|
| Tuesday | Bike 80 Minutes | Bike
|
| Wednesday | Strength 20 Minutes
Swim 55 Minutes
5-Minute Transition | Core Strength Workout
Swim
|
| Thursday | Bike 60 Minutes
Run 15 Minutes 5-Minute Transition | Bike
Run 15 minute steady effort off the bike |
| Friday | Run 50 Minutes Swim 25 Minutes 5-Minute Transition | Run – 15 minutes easy / 10 x 400 on track (or 1:30 on road) at 5K pace with 200 jog easy between / 10 minutes easy Swim 25 minutes easy continuous |
| Saturday | Day Off |
|
| Sunday | Bike 120 Minutes Run 20 Minutes | Ride 90 minutes to 2 hours solo or with a group, steady moderate effort Run 20 minutes off the bike steady effort |
The total amount of training time for the example above is about 8.5 hours. Depending who you talk to, this is either quite a bit or a piece of cake. This sort of plan is effective and works well. The Sunday workout could be a longer run and a shorter ride every couple of weeks.
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