| Week 9 | 7/12 – 7/18 | Time | Description |
| Monday | Swim (RPE = 6) | 30 | Moderate pace |
| Tuesday | Bike (RPE = 7) | 45 | Hills & Speed intervals |
| Wednesday | Run (RPE = 7) | 30 | Pick ups 10 x 1:00 |
| Thursday | Swim (RPE = 6) | 30 | Moderate pace |
| Friday | Bike/Run (RPE = 7) | 50 | 30 bike/20 run |
| Saturday | |||
| Sunday | Run (RPE = 7) | 45 | Easy run |
| TOTAL TIME | Minutes | 230 | |
| Hours | 3.8 | ||
| Week 10 | 7/19 – 7/25 | Time | Description |
| Monday | Swim (RPE = 6) | 35 | Moderate pace |
| Tuesday | Bike (RPE = 7) | 50 | Hills & Speed intervals |
| Wednesday | Run (RPE = 7) | 35 | Pick ups 10 x 1:00 |
| Thursday | Swim (RPE = 6) | 35 | Moderate pace |
| Friday | Bike/Run (RPE = 7) | 60 | 30 bike/30 run |
| Saturday | |||
| Sunday | Run (RPE = 7) | 50 | Easy run |
| TOTAL TIME | Minutes | 265 | |
| Hours | 4.4 | ||
| Week 11 | 7/26 – 8/1 | Time | Description |
| Monday | Swim (RPE = 6) | 40 | Moderate pace |
| Tuesday | Bike (RPE = 7) | 60 | Hills & Speed intervals |
| Wednesday | Run (RPE = 7) | 40 | Pick ups 10 x 1:00 |
| Thursday | Swim (RPE = 6) | 20 | Moderate pace |
| Friday | Bike/Run (RPE = 7) | 60 | 30 bike/30 run |
| Saturday | |||
| Sunday | Run (RPE = 7) | 60 | Easy run |
| TOTAL TIME | Minutes | 280 | |
| Hours | 4.7 | ||
| Week 12 | 8/2 – 8/8 | Time | Description |
| Monday | Swim (RPE = 6) | 20 | Easy pace |
| Tuesday | Bike (RPE = 7) | 30 | Easy pace |
| Wednesday | Run (RPE = 7) | 20 | Easy pace |
| Thursday | Swim (RPE = 6) | 20 | Easy pace |
| Friday | Bike/Run (RPE = 7) | 30 | Easy pace |
| Saturday | |||
| Sunday | Run (RPE = 7) | 30 | Easy pace |
| TOTAL TIME | Minutes | 150 | |
| Hours | 2.5 |
