| Week 1 | 5/17 – 5/23 | Time | Description |
| Monday | Bike (RPE = 6) | 30 | |
| Tuesday | Run (RPE = 5) | 20 | |
| Wednesday | Swim (RPE = 5) | 20 | Form |
| Thursday | Bike (RPE = 7) | 30 | Easy spin with medium tension |
| Friday | Run (RPE = 6) | 25 | Easy run |
| Saturday | Off | ||
| Sunday | Run (RPE = 6) | 30 | Easy run |
| TOTAL TIME | Minutes | 155 | |
| Hours | 2.6 | ||
| Week 2 | 5/24 – 5/30 | Time | Description |
| Monday | Swim (RPE = 5) | 25 | Take it slow and work on form |
| Tuesday | Bike (RPE = 7) | 35 | Mix in some hills |
| Wednesday | Run (RPE = 7) | 25 | Mix in some short speed intervals (:30/each) |
| Thursday | Swim (RPE = 5) | 20 | Shoot for 10 – 12 laps total |
| Friday | Bike (RPE = 6) | 40 | Easy moderate tension |
| Saturday | Off | ||
| Sunday | Run (RPE = 5) | 35 | Easy run |
| TOTAL TIME | Minutes | 180 | |
| Hours | 3.0 | ||
| Week 3 | 5/31 – 6/6 | Time | Description |
| Monday | Swim (RPE = 7) | 20 | 2 easy laps then 1 fast length |
| Tuesday | Bike (RPE = 7) | 30 | 3 minute warm up then 2/2/2 (speed/hill/recovery) |
| Wednesday | Run (RPE = 5) | 30 | Easy run |
| Thursday | Swim (RPE = 5) | 30 | Easy pace & take some breaks if needed |
| Friday | Bike (RPE = 6) | 45 | Easy moderate tension |
| Saturday | |||
| Sunday | Run (RPE = 5) | 40 | Easy run |
| TOTAL TIME | Minutes | 195 | |
| Hours | 3.3 | ||
| Week 4 | 6/7 – 6/13 | Time | Description |
| Monday | Swim (RPE = 6) | 20 | Easy – Moderate |
| Tuesday | Bike (RPE = 6) | 25 | Easy – Moderate |
| Wednesday | Run (RPE = 6) | 25 | Easy – Moderate |
| Thursday | Swim (RPE = 6) | 25 | Easy – Moderate |
| Friday | Bike (RPE = 6) | 35 | Easy – Moderate |
| Saturday | |||
| Sunday | Run (RPE = 6) | 30 | Easy – Moderate |
| TOTAL TIME | Minutes | 160 | |
| Hours | 2.7 |
