Training week example
See what a typical training week looks like at beginner, intermediate, and advanced levels.
By Lotte
Sample training weeks at three levels: beginner (4-6 hours), intermediate (7-9 hours), and advanced (12-15 hours). Each includes specific session details and recovery guidelines.
In this article
Beginner week (4-6 hours)
Monday: Swim 30 min (technique focus, drills) Tuesday: Run 30 min (easy pace, walk/run intervals OK) Wednesday: Bike 45 min (steady, comfortable effort) Thursday: Swim 30 min (continuous swimming, building endurance) Friday: Rest Saturday: Brick — Bike 40 min + Run 15 min Sunday: Easy walk or complete rest
Total: ~4.5 hours. Focus: Building consistency and comfort in each sport.
Intermediate week (7-9 hours)
Monday: Swim 45 min (drills + main set) Tuesday: Run 50 min (including 20 min at tempo pace) Wednesday: Bike 75 min (with 3 × 8 min at threshold) Thursday: Swim 45 min (open water skills practice) Friday: Run 30 min easy + strength training 30 min Saturday: Long Bike 2 hours (steady effort) + Run 20 min off the bike Sunday: Long Run 60 min easy
Total: ~8 hours. Focus: Building endurance and introducing intensity.
Advanced week (12-15 hours)
Monday: Swim 60 min (speed set) + Strength 30 min Tuesday: Bike 90 min (intervals) + Run 30 min off the bike Wednesday: Swim 60 min (endurance) + Run 50 min (tempo) Thursday: Bike 75 min (recovery ride) + Swim 30 min easy Friday: Run 45 min (intervals) Saturday: Long Bike 3-4 hours + Run 30 min off the bike Sunday: Long Run 90 min easy
Total: ~13 hours. Focus: Race-specific fitness and volume.
Recovery week guidelines
Every 3-4 weeks, reduce volume by 30-40%. Keep all sessions but make them shorter and easier. This allows your body to adapt to the training load.
Recovery weeks feel 'too easy' — that's the point. Resist the urge to add more.