A sample week
Triathlon training plan
Three sports, one week. This is the shape of an Olympic-distance build: technique in the water, steady riding, and a run that stays easy enough to finish.
- Monday45 min
Swim technique
Drills and steady lengths. Leave the hard efforts for later in the build.
- Tuesday75 min
Endurance ride
Comfortable pressure, high cadence. This is the aerobic ride the week sits on.
- Wednesday40 min
Easy run
Conversational pace. The point is to arrive at the brick with fresh legs.
- Thursday—
Rest
No session. Walk if you like. The next two days are the week's work.
- Friday80 min
Bike with a short brick
Steady ride, then a 15-minute run off the bike so the changeover stops feeling strange.
- Saturday50 min
Aerobic swim
Longer continuous swim. Count lengths, not heroics.
- Sunday70 min
Long easy run
The week's longest run, still easy. Stop while you could have kept going.
This is the shape of a week, not your plan. IronMind builds yours from your goal, your sports and the days you actually have.
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