Month 1
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| Week | M | T | W | TH | F | S | S | TOTAL | Vol |
| 1 | 40-Run | 24-Swim | Yoga | 40-Swim | 24-Run | 80-Bike | Yoga | 5h 20m | |
| 48-Bike | 64-Bike | 320m | |||||||
| 2 | 44-Run | 26-Swim | Yoga | 44-Swim | 26-Run | 88-Bike | Yoga | 5h 51m | +10% |
| 53-Bike | 70-Bike | 351m | |||||||
| 3 | 48-Run | 29-Swim | Yoga | 48-Swim | 29-Run | 97-Bike | Yoga | 6h 27m | +10% |
| 58-Bike | 78-Bike | 387m | |||||||
| 4 | 29-Run | 17-Swim | Yoga | 29-Swim | 17-Run | 58-Bike | Yoga | 3h 51m | -40% |
| 35-Bike | 46-Bike | 231m | |||||||
| Notes | Long Run | Short Swim | Yoga | Long Swim | Short Run | Long Bike | Yoga | ||
| Short Bike | Med Bike | ||||||||
Grand total: 21h 29m
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Month 2
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| Week | M | T | W | TH | F | S | S | TOTAL | Vol |
| 1 | 48-Run | 29-Swim | Yoga | 48-Swim | 29-Run | 97-Bike | Yoga | 6h 27m | |
| 58-Bike | 78-Bike | 387m | |||||||
| 2 | 53-Run | 32-Swim | Yoga | 53-Swim | 32-Run | 107-Bike | Yoga | 7h 7m | +10% |
| 64-Bike | 86-Bike | 427m | |||||||
| 3 | 58-Run | 35-Swim | Yoga | 58-Swim | 35-Run | 117-Bike | Yoga | 7h 47m | +10% |
| 70-Bike | 94-Bike | 467m | |||||||
| 4 | 35-Run | 21-Swim | Yoga | 35-Swim | 21-Run | 70-Bike | Yoga | 4h 40m | -40% |
| 42-Bike | 56-Bike | 280m | |||||||
| Notes | Long Run | Short Swim | Yoga | Long Swim | Short Run | Long Bike | Yoga | ||
| Short Bike | Med Bike | ||||||||
Grand total: 26h 471m
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Month 3
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| Week | M | T | W | TH | F | S | S | TOTAL | Vol |
| 1 | 58-Run | 35-Swim | Yoga | 58-Swim | 35-Run | 117-Bike | Yoga | 7h 47m | |
| 70-Bike | 94-Bike | 467m | |||||||
| 2 | 64-Run | 38-Swim | Yoga | 64-Swim | 38-Run | 128-Bike | Yoga | 8h 31m | +10% |
| 77-Bike | 102-Bike | 511m | |||||||
| 3 | 70-Run | 42-Swim | Yoga | 70-Swim | 42-Run | 141-Bike | Yoga | 9h 23m | +10% |
| 85-Bike | 113-Bike | 563m | |||||||
| 4 | 42-Run | 25-Swim | Yoga | 42-Swim | 25-Run | 85-Bike | Yoga | 5h 38m | -40% |
| 51-Bike | 68-Bike | 338m | |||||||
| Notes | Long Run | Short Swim | Yoga | Long Swim | Short Run | Long Bike | Yoga | ||
| Short Bike | Med Bike | ||||||||
Grand total: 31h 19m
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Month 4
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| Week | M | T | W | TH | F | S | S | TOTAL | Vol |
| 1 | 70-Run | 42-Swim | Yoga | 70-Swim | 42-Run | 141-Bike | Yoga | 9h 23m | |
| 85-Bike | 113-Bike | 563m | |||||||
| 2 | 77-Run | 46-Swim | Yoga | 77-Swim | 46-Run | 155-Bike | Yoga | 10h 18m | +10% |
| 93-Bike | 124 Bike | 618m | |||||||
| 3 | 77-Run | 46-Swim | Yoga | 77-Swim | 46-Run | 155-Bike | Yoga | 10h 18m | +10% |
| 93-Bike | 124 Bike | 618m | |||||||
| 4 | 25-Run | 28-Swim | Yoga | 46-Swim | 28-Run | 93-Bike | Yoga | 5h 50m | -40% |
| 56-Bike | 74-Bike | 350m | |||||||
| Notes | Long Run | Short Swim | Yoga | Long Swim | Short Run | Long Bike | Yoga | ||
| Short Bike | Med Bike | ||||||||
Grand total: 35h 49m
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Month 5
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| Week | M | T | W | TH | F | S | S | TOTAL | Vol |
| 1 | 70-Run | 42-Swim | Yoga | 70-Swim | 42-Run | 141-Bike | Yoga | 9h 23m | |
| 85-Bike | 113 Bike | 450m | |||||||
| 2 | 77-Run | 46-Swim | Yoga | 77-Swim | 46-Run | 155-Bike | Yoga | 10h 18m | +10% |
| 93-Bike | 124 Bike | 618m | Peak | ||||||
| 3 | 62-Run | 37-Swim | Yoga | 99-Bike | 62-Swim | 124-Bike | Yoga | 8h 15m | -20% |
| 74-Bike | 37-Run | 495m | Taper | ||||||
| 4 | 43-Run | 23-Swim | Yoga | 62-Bike | 39-Swim | 87-Bike | Race? | 3h 14m | -30% |
| 47-Bike | 23-Run | +Race | Taper | ||||||
| Notes | Long Run | Short Swim | Yoga | Long Swim | Short Run | Long Bike | Yoga | ||
| Short Bike | Med Bike | ||||||||
Grand total: 31h 10m + Race
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I copied their code and moved things around. Don't actually have a race planned, but structure in training is always a good idea.
Yoga will be done with YOGAmazing. It's free, flows pretty well, and pops things back to their rightful place; but, there is a fair bit of talking. You can skip the beginning intros at least.
I saw a rabbit on my run this morning! Wild rabbits are so much smaller than domesticated versions. Next time I pause for a cell phone picture shot because screw effort - bunnies are more important!
