The challenge is not swimming, cycling or running on its own. It is arranging all three, plus strength work, so each session helps the next one instead of getting in its way.
In 2012 the plan scheduled 12 sessions a week, for example four swims, three rides, three runs and two strength sessions. By 2015 that grew to 14 to 17 sessions, with more runs. Planned hours stayed close to 12 to 13.5 per week on average.
| Year | Swim | Bike | Run | Weights | Total |
|---|---|---|---|---|---|
| 2003 | 3.5 | 5.6 | 3.4 | 0.9 | 13.4 |
| 2004 | 2.7 | 6.3 | 3.0 | 1.2 | 13.3 |
| 2005 | 2.8 | 5.2 | 4.0 | 1.0 | 13.0 |
| 2006 | 2.4 | 4.6 | 4.1 | 1.1 | 12.2 |
| 2007 | 2.9 | 4.9 | 3.4 | 1.3 | 12.6 |
| 2012 | 2.9 | 5.3 | 3.1 | 1.2 | 12.5 |
| 2013 | 2.4 | 5.0 | 4.3 | 0.9 | 12.6 |
| 2014 | 2.7 | 5.5 | 3.6 | 1.1 | 12.9 |
| 2015 | 3.0 | 5.7 | 3.9 | 0.9 | 13.5 |
Average planned hours per week from the weekly plan workbooks (2003–07 and 2012–15). These are plans, not completed hours.
Chart: planned volume by yearBike hours lead, run and swim follow, and strength adds about an hour. The chart is in Tri training.Easy-to-moderate heart rate, with drills and technique work.
Steady, controlled effort set from the latest fitness test: swim pace per 100 yards, bike watts, run pace per mile.
Endurance sessions, with hills or altitude every two to three weeks and a small share at race pace. A long ride is often followed by a run, called a brick.
Short, fast efforts set from time trials, mostly in the weeks before a race.
Strength in phases: adaptation, endurance, then power, with core work throughout.
The plans list four limiters to keep an eye on.
Fueling matched to training load, recovery meals, sleep and massage.
Technique and economy, equipment and fit, durability, strength, flexibility and a sensible mix of volume and intensity.
Benchmarks, then tempo, speed, time trials and race pacing, with fueling tested in training.
Motivation from variety and recovery, and confidence from benchmarks, key workouts and races.