A representative week in the middle of a triathlon build. Two sessions a day—a push/pull/legs strength base stacked under swim, bike, and run—mostly from 4 to 6 pm, with a longer brick on Saturday morning. The trick is letting the easy work stay easy: the Zone 2 rides and recovery swims matter as much as the hard intervals, which is where keeping an eye on heart rate earns its keep.
Sunday — Push Lift + Long Run
Push lift (60 min)
- Dumbbell bench press — 5 × 8–10, one-second pause at the bottom
- Incline dumbbell flyes — 3 × 10
- Overhead press — 4 × 8
- Cable crossovers — 4 × 10, one-second squeeze and a four-second release
- Tricep pushdowns — 4 × 12
Run (60 min) — steady Zone 2, conversational pace.
Monday — Technique Swim + Weighted Core
Swim (75 min)
- 300 yd warmup
- Drills — 12 × 50 yd, pressing the chest down and lifting the hips; 20 sec rest
- Speed — 12 × 100 yd, 30 sec rest, aiming under 3:20 per 100 yd
- 300 yd cooldown
Weighted core (45 min)
- Weighted cable crunches — 5 × 10–12, heavy
- Strict hanging leg raises — 4 × 8–10
- Weighted Russian twists — 4 × 15 per side
- Weighted plank — 3 × 60 sec
Tuesday — Pull Lift + Rowing Intervals
Pull lift (60 min)
- Weighted pull-ups — 5 sets to near failure
- Barbell rows — 4 × 8
- Lat pulldowns — 3 × 10
- Face pulls — 3 × 15
- Heavy bicep curls — 4 × 10
Rowing (60 min) — 15 min easy warmup; 10 × 500 m hard on the erg with 90 sec easy recovery; 15 min cooldown.
Wednesday — Long Bike + Weighted Core
Bike (75 min) — steady outdoor ride, or the elliptical at moderate resistance if it’s raining.
Weighted core (45 min)
- Weighted cable crunches — 5 × 10–12
- Strict hanging leg raises — 4 × 8–10
- Ab wheel rollouts — 4 × 10
- Weighted plank — 3 × 60 sec
Thursday — Leg Day + Technique Swim
Leg lift (60 min) — kept heavy.
- Front squats — 5 × 5
- Romanian deadlifts — 4 × 8
- Bulgarian split squats — 3 × 10 per leg
- Calf raises — 4 × 15
Swim (60 min) — active recovery.
- 16 × 50 yd with a pull buoy, holding high hips
- 8 × 50 yd fast sprints, no buoy, 30 sec rest
- 300 yd cooldown
Friday — Tempo Run + Weighted Core
Run (75 min) — 2 mi warmup; 35 min at tempo, comfortably hard; 2 mi cooldown.
Weighted core (45 min)
- Weighted cable crunches — 5 × 10–12
- Weighted plank — 4 × 60 sec, holding a plate
- Strict hanging leg raises — 4 × 8–10
- Weighted Russian twists — 3 × 15 per side
Saturday — Brick
Bike (85 min) — steady, moderate pace with 6 × 3 min race-effort pushes.
T1 (2 min) — quick transition into running shoes.
Run (33 min) — easy effort off the bike.