| Week 13 | 8/9 – 8/15 | Time | Description |
| Monday | Swim/Bike (RPE = 7) | 40 | 15 swim/25 bike |
| Tuesday | Bike/Run (RPE = 7) | 50 | 20 bike/30 run |
| Wednesday | Run (RPE = 7) | 40 | Easy pace |
| Thursday | Swim (RPE = 6) | 30 | Easy pace |
| Friday | Bike (RPE = 6) | 30 | Easy pace |
| Saturday | |||
| Sunday | Run (RPE = 7) | 40 | Easy pace |
| TOTAL TIME | Minutes | 230 | |
| Hours | 3.8 | ||
| Week 14 | 8/16 – 8/22 | Time | |
| Monday | Swim/Bike (RPE = 7) | 45 | 20 swim/25 bike |
| Tuesday | Bike/Run (RPE = 7) | 60 | 20 bike/40 run |
| Wednesday | Run (RPE = 7) | 45 | Easy pace |
| Thursday | Swim (RPE = 6) | 30 | Easy pace |
| Friday | Bike (RPE = 6) | 40 | Easy pace |
| Saturday | |||
| Sunday | Run (RPE = 7) | 45 | Easy pace |
| TOTAL TIME | Minutes | 265 | |
| Hours | 4.4 | ||
| Week 15 | 8/23 – 8/29 | Time | |
| Monday | Swim | 20 | Easy pace |
| Tuesday | Bike | 20 | Easy pace |
| Wednesday | Run | 20 | Easy pace |
| Thursday | Swim/Bike/Run (RPE – 5) | 30 | Easy 10 swim/10 bike/10 run |
| Friday | OFF | Lots of stretching | |
| Saturday | OFF | Lots of stretching | |
| Sunday | RACE DAY!!!! | ||
| TOTAL TIME | Minutes | 90 | |
| Hours | 1.5 |
