David Huereca

CORRER
220.00 43 177 100%
168 95%
Z4
159 90%

158 89%
Z3
152 86%

150 85%
Z2
133 75%

131 74%
Z1
115 65%

BICICLETA
220.00 43 177 100%
159 90%
Z4
150 85%

149 84%
Z3
143 81%

142 80%
Z2
124 70%

122 69%
Z1
106 60%
 CORRER
220.00 36 184 100%
175 95%
Z4
166 90%

164 89%
Z3
158 86%

156 85%
Z2
138 75%

136 74%
Z1
120 65%

BICICLETA
220.00 36 184 100%
166 90%
Z4
156 85%

155 84%
Z3
149 81%

147 80%
Z2
129 70%

127 69%
Z1
110 60%
 fecha de competencia 27-Apr-19
fecha de inicio entrenamiento

BASE training phase weeks 1-10 BUILD training phase weeks 11-20

SW BIKE RUN SW BIKE

MON - - - MON - -

500 wu,
300 wu, 8X50
8X50DR,
DR,
SEMANA 1 TUS - 0:30 Z2 SEMANA 11 TUS 4X200@20sec, -
12X100@20sec,
6X100@15sec,
8X50DR, 200 cd
8X50DR, 300 cd

WED - T 0:30 Z2 (QC) 0:15 Z2 WED - T 0:45 Z2 (QC)

300 wu, 500 wu,

8X50DR, 8X50DR,
1:15 Z2 (at 0:15 ins
3X125@20sec, 16X25@10sec,
THUR 0:30 Z1 (100+RPM) - THUR 5 x 1 min easy PU
2X175@30sec, 600 pull,
@ 1 min spin)
3X125@20sec 16X25@10sec
8X50DR, 200 cd 8X50DR, 300 cd

30-Sep-18 9-Dec-18

500 wu,
8X50DR,
10X50@15sec,
FRI - - 0:30 Z2 FRI -
4X100@20sec,
10X50@15sec
8X50DR, 300 cd

SAT - 1:00 Z2 - SAT - T 2:30 Z2 (QC)

6-Oct-18 15-Dec-18 0:30 Z1 (100 +
SUN - - 0:45 Z1 to Z2 SUN -
RPM)
total 6:00 2:00 2:00 2:00 total 12:00 3:00 5:00

SW BIKE RUN SW BIKE

MON - - - MON - -

300 wu,
500 wu,
8X50DR,
8X50DR, 200-
16X25@10sec,
SEMANA 2 TUS - 0:30 Z2 SEMANA 12 TUS 300-400- -
1X400@60sec,
500@45sec,
16125@10sec
8X50DR, 300 cd
8X50DR, 200 cd

WED - T 0:30 Z2 (QC) 0:15 Z2 WED - T 0:45 Z2 (QC)

300 wu,
500 wu,
8X50DR,
8X50DR,
1X300@40sec, 1:00 Z2 (at 0:15 ins
THUR 0:30 Z1 (100+RPM) - THUR 7X125@20sec,
3X200@30sec, 5 min Z4)
7X75@15sec,
1X300@40sec
8X50DR, 300 cd
7-Oct-18 8X50DR, 200 cd 16-Dec-18

3,000 straight
swim at
FRI - - 0:45 Z2 FRI -
comfortable
pace (75-80%)

SAT - 1:30 Z2 - SAT - T 2:30 Z2 (QC)

13-Oct-18 22-Dec-18
0:30 Z1 (100 +
SUN - - 1:00 Z1 to Z2 SUN -
RPM)

total 7:00 2:00 2:30 2:30 total 11:00 3:00 4:45

SW BIKE RUN SW BIKE

MON - - - MON - -

SEMANA 3 SEMANA 13
0000003
 500 wu,
2,500 straight
8X50DR,
swim at
SEMANA 3 TUS - 0:45 Z2 SEMANA 13 TUS 4X200@20sec, -
comfortable
6X100@15sec,
pace (75-80%)
8X50DR, 300 cd

WED - T 0:30 Z2 (QC) 0:15 Z2 WED - T 0:45 Z2 (QC)

500 wu,
300 wu, 8X50 8X50DR,
1:00 Z2 (at 0:15 ins
DR, 16X25@10sec,
THUR 0:45 Z1 (100+RPM) - THUR 2 X 5 min Z4 @ 3
12X100@20sec, 600 pull,
min spin)
8X50DR, 200 cd 16X25@10sec
8X50DR, 300 cd

14-Oct-18 23-Dec-18

500 wu,
8X50DR,
10X50@15sec,
FRI - - 1:00 Z2 FRI -
4X100@20sec,
10X50@15sec
8X50DR, 300 cd

T 3:00 Z2 (at 2:50,

SAT - 1:45 Z2 - SAT -
ins 5 min Z4)(QC)
20-Oct-18 29-Dec-18
0:30 Z1 (100 +
SUN - - 1:00 Z1 to Z2 SUN -
RPM)
total 8:00 2:00 3:00 3:00 total 12:00 3:00 5:15

SW BIKE RUN SW BIKE

MON - - - MON - -

300 wu,
500 wu,
8X50DR,
8X50DR, 200-
3X125@20sec,
SEMANA 4 TUS - 0:30 Z2 SEMANA 14 TUS 300-400- -
2X175@30sec,
500@45sec,
3X125@20sec
8X50DR, 300 cd
8X50DR, 200 cd

WED - T 0:30 Z2 (QC) 0:15 Z2 WED - T 0:45 Z2 (QC)

300 wu,
500 wu,
8X50DR,
8X50DR, 1:00 Z2 (at 0:15 ins
16X25@10sec,
THUR 0:30 Z1 (100+RPM) - THUR 7X125@20sec, 3 X 5 min Z4 @ 3
1X400@60sec,
7X75@15sec, min spin)
16125@10sec
8X50DR, 300 cd
8X50DR, 200 cd

21-Oct-18 30-Dec-18

3,000 straight
swim at
FRI - - 0:45 Z2 FRI -
comfortable
pace (75-80%)

T 3:30 Z2 (at 3:20,

SAT - 1:30 Z2 - SAT -
ins 5 min Z4)(QC)
27-Oct-18 5-Jan-19
0:30 Z1 (100 +
SUN - - 1:00 Z1 to Z2 SUN -
RPM)
total 7:00 2:00 2:30 2:30 total 13:00 3:00 5:45

SW BIKE RUN SW BIKE

MON - - - MON - -

300 wu,
500 wu,
8X50DR,
8X50DR,
1X300@40sec,
SEMANA 5 TUS - 0:45 Z2 SEMANA 15 TUS 4X200@20sec, -
3X200@30sec,
6X100@15sec,
1X300@40sec
8X50DR, 300 cd
8X50DR, 200 cd

WED - T 0:30 Z2 (QC) 0:15 Z2 WED - T 0:45 Z2 (QC)

0000004
 500 wu,
2,500 straight 8X50DR,
1:00 Z2 (at 0:15 ins
swim at 16X25@10sec,
THUR 0:45 Z1 (100+RPM) - THUR 4 X 5 min Z4 @ 3
comfortable 600 pull,
min spin)
pace (75-80%) 16X25@10sec
8X50DR, 300 cd

28-Oct-18 6-Jan-19

500 wu,
8X50DR,
10X50@15sec,
FRI - - 1:00 Z2 FRI -
4X100@20sec,
10X50@15sec
8X50DR, 300 cd

T 4:00 Z2 (at 3:50,

SAT - 1:45 Z2 - SAT -
ins 5 min Z4)(QC)
3-Nov-18 12-Jan-19
0:45 Z1 (100 +
SUN - - 1:00 Z1 to Z2 SUN -
RPM)
total 8:00 2:00 3:00 3:00 total 14:00 3:00 6:30

SW BIKE RUN SW BIKE

MON - - - MON - -

500 wu,
300 wu, 8X50
8X50DR, 200-
DR,
SEMANA 6 TUS - 1:00 Z2 SEMANA 16 TUS 300-400- -
12X100@20sec,
500@45sec,
8X50DR, 200 cd
8X50DR, 300 cd

WED - T 0:45 Z2 (QC) 0:15 Z2 WED - T 0:45 Z2 (QC)

300 wu,
500 wu,
8X50DR,
8X50DR, 1:00 Z2 (at 0:15 ins
3X125@20sec,
THUR 1:00 Z1 (100+RPM) - THUR 7X125@20sec, 5 X 5 min Z4 @ 3
2X175@30sec,
7X75@15sec, min spin)
3X125@20sec
8X50DR, 300 cd
8X50DR, 200 cd

4-Nov-18 13-Jan-19

3,000 straight
swim at
FRI - - 1:00 Z2 FRI -
comfortable
pace (75-80%)

T 3:00 Z2 (at 2:50,

SAT - 2:00 Z2 - SAT -
ins 5 min Z4)(QC)
10-Nov-18 19-Jan-19
0:45 Z1 (100 +
SUN - - 1:00 Z1 to Z2 SUN -
RPM)
total 2:00 3:45 3:15 total 13:00 3:00 5:30

SW BIKE RUN SW BIKE

MON - - - MON - -

300 wu,
500 wu,
8X50DR,
8X50DR,
16X25@10sec,
SEMANA 7 TUS - 1:00 Z2 SEMANA 17 TUS 4X200@20sec, -
1X400@60sec,
6X100@15sec,
16125@10sec
8X50DR, 300 cd
8X50DR, 200 cd

WED - T 0:45 Z2 (QC) 0:15 Z2 WED - T 0:45 Z2 (QC)

300 wu, 500 wu,

8X50DR, 8X50DR,
1:15 Z2 (at 0:10 ins
1X300@40sec, 16X25@10sec,
THUR 1:00 Z1 (100+RPM) - THUR 6 X 5 min Z4 @ 3
3X200@30sec, 600 pull,
min spin)
1X300@40sec 16X25@10sec
8X50DR, 200 cd 8X50DR, 300 cd

11-Nov-18 20-Jan-19

0000005
11-Nov-18 20-Jan-19

500 wu,
8X50DR,
10X50@15sec,
FRI - - 1:15 Z2 FRI -
4X100@20sec,
10X50@15sec
8X50DR, 300 cd

SAT - 2:30 Z2 - SAT - T 3:00 Z2 (QC)

17-Nov-18 26-Jan-19
1:00 Z1 (100 +
SUN - - 1:15 Z1 to Z2 SUN -
RPM)
total 10:00 2:00 4:15 3:45 total 14:00 3:00 6:30

SW BIKE RUN SW BIKE

MON - - - MON - -

500 wu,
2,500 straight
8X50DR, 200-
swim at
SEMANA 8 TUS - 1:00 Z2 SEMANA 18 TUS 300-400- -
comfortable
500@45sec,
pace (75-80%)
8X50DR, 300 cd

WED - T 0:45 Z2 (QC) 0:15 Z2 WED - T 0:45 Z2 (QC)

300 wu, 8X50

1:00 Z1 (at 0:15 ins
DR,
THUR 1:00 Z1 (100+RPM) - THUR 30 min easy 5 X 1 min easy PU
12X100@20sec,
@ 1 min spin)
8X50DR, 200 cd

18-Nov-18 27-Jan-19

FRI - - 1:00 Z2 FRI - -

0:15 Z1 - easy bike

SAT - 2:00 Z2 - SAT -
safety check
24-Nov-18 2-Feb-19
SUN - - 1:00 Z1 to Z2 SUN race (olympic distance)

8:30 +
total 9:00 2:00 3:45 3:15 total 2:00 04:00 + race
race

SW BIKE RUN SW BIKE

MON - - - MON - -

300 wu,
500 wu,
8X50DR,
8X50DR,
3X125@20sec,
SEMANA 9 TUS - 1:00 Z2 SEMANA 19 TUS 7X125@20sec, -
2X175@30sec,
7X75@15sec,
3X125@20sec
8X50DR, 300 cd
8X50DR, 200 cd

WED - T 0:45 Z2 (QC) 0:15 Z2 WED - T 0:45 Z2 (QC)

300 wu,
8X50DR, 3,000 straight
16X25@10sec, swim at
THUR 1:00 Z1 (100+RPM) - THUR 1:15 Z2
1X400@60sec, comfortable
16125@10sec pace (75-80%)
8X50DR, 200 cd
25-Nov-18 3-Feb-19

500 wu,
8X50DR,
FRI - - 1:00 Z2 FRI 4X200@20sec, -
6X100@15sec,
8X50DR, 300 cd

SAT - 2:45 Z2 - SAT - T 4:00 Z2 (QC)

1-Dec-18 9-Feb-19
1:00 Z1 (100 +
SUN - - 1:15 Z1 to Z2 SUN -
RPM)

0000006
 total 10:00 2:00 4:30 3:30 total 15:00 3:00 7:00

SW BIKE RUN SW BIKE

MON - - - MON - -

300 wu, 500 wu,

8X50DR, 8X50DR,
1X300@40sec, 12X75@20sec,
SEMANA 10 TUS - 1:00 Z2 SEMANA 20 TUS -
3X200@30sec, 12X50@15sec,
1X300@40sec 12X25@10sec,
8X50DR, 200 cd 8X50DR, 300 cd

WED - T 0:45 Z2 (QC) 0:30 Z2 WED - T 0:45 Z2 (QC)

2,500 straight 500 wu,

1:30 Z2 (at 0:15 ins
swim at 8X50DR,
THUR 1:15 Z1 (100+RPM) - THUR 8 X 4 min Z4 @ 2
comfortable 5X400@45sec,
min spin)
pace (75-80%) 8X50DR, 300 cd

2-Dec-18 10-Feb-19
500 wu,
8X50DR,
FRI - - 1:00 Z2 FRI 6X(50+100+150) -
@20sec,
8X50DR, 300 cd

SAT - 3:00 Z2 - SAT - T 4:00 Z2 (QC)

8-Dec-18 16-Feb-19
1:15 Z1 (100 +
SUN - - 1:30 Z1 to Z2 SUN -
RPM)

total 11:00 2:00 5:00 4:00 total 14:00 3:00 7:30

500 wu,
300 wu, 8X50
8X50DR,
DR,
1 6 4X200@20sec,
12X100@20sec,
6X100@15sec,
8X50DR, 200 cd
8X50DR, 300 cd

300 wu, 500 wu,

8X50DR, 8X50DR,
3X125@20sec, 16X25@10sec,
2 7
2X175@30sec, 600 pull,
3X125@20sec 16X25@10sec
8X50DR, 200 cd 8X50DR, 300 cd

300 wu, 500 wu,

8X50DR, 8X50DR,
16X25@10sec, 10X50@15sec,
3 8
1X400@60sec, 4X100@20sec,
16125@10sec 10X50@15sec
8X50DR, 200 cd 8X50DR, 300 cd

300 wu,
500 wu,
8X50DR,
8X50DR, 200-
1X300@40sec,
4 9 300-400-
3X200@30sec,
500@45sec,
1X300@40sec
8X50DR, 300 cd
8X50DR, 200 cd

500 wu,
2,500 straight
8X50DR,
swim at
5 10 7X125@20sec,
comfortable
7X75@15sec,
pace (75-80%)
8X50DR, 300 cd

3,000 straight
swim at
11
comfortable
pace (75-80%)

0000007
BUILD training phase weeks 11-20 BUILD training phase weeks 11-20

RUN SW BIKE RUN

- MON - - -

500 wu,
8X50DR,
1:00 Z2 (at 0:10 5X200@30sec, 1:15 Z2 (at 0:10
ins 5 x 1 min PU SEMANA 21 TUS 5X100@20sec, - ins 3 x 6 min Z4
@ 1 min jog) 5X50@10sec, @ 2 min jog)
6X25@5sec,
8X50DR, 300 cd

0:30 Z2 WED - T 0:45 Z2 (QC) 0:30 Z2

500 wu,
8X50DR,
1:30 Z2 (at 0:15 ins
3X150@20sec,
- THUR 4 x 7 min Z4 @ 4 -
4X250@30sec,
min spin)
3X150@20sec,
8X50DR, 300 cd

17-Feb-19

3,500 straight
1:00 Z2 (at 0:45
swim at 1:15 Z2 (at 1:00
ins 5 x 1 min PU FRI -
comfortable ins 10 min Z4)
@ 1 min jog)
pace (75-80%)

0:15 Z2 SAT - T 4:00 Z2 (QC) 0:45 Z2

23-Feb-19 1:15 Z1 (100 +
1:15 Z1 to Z2 SUN - 1:45 Z1 to Z2
RPM)
4:00 total 16:00 3:00 7:30 5:30

RUN SW BIKE RUN

- MON - - -

500 wu,
8X50DR,
1:00 Z2 (at 0:10
0:45 Z2 (at 0:10 12X75@20sec,
SEMANA 22 TUS - ins 5 x 1 min PU
ins 5 min Z4) 12X50@15sec,
@ 1 min jog)
12X25@10sec,
8X50DR, 300 cd

0:15 Z2 WED - T 0:45 Z2 (QC) 0:30 Z2

1:00 Z1 (at 0:15 ins

- THUR 0:30 easy 5 x 1 min PU @ 1 -
min spin)
24-Feb-19

0:40 Z1 (at 1:00

1:00 Z2 (at 0:45
FRI - - ins 5 X 1 min PU
ins 5 min Z4)
@ 1 min jog)

0:15 Z1 - easy bike

0:15 Z2 SAT - 0:20 Z1 - easy
safety check
2-Mar-19
1:00 Z1 to Z2 SUN race ( h a l f i r o n m e n )

6:30 +
3:15 total 2:00 2:00 + race 2:30 + race
race

RUN SW BIKE RUN

- MON - - -

SEMANA 23
0000008
 500 wu,
0:45 Z2 (at 0:10
8X50DR,
ins 3 X 3 min Z4 SEMANA 23 TUS - 1:15 Z1 to Z2
5X400@45sec,
@ 1 min jog)
8X50DR, 300 cd

0:15 Z2 WED - T 0:45 Z2 (QC) 0:30 Z2

500 wu,
8X50DR,
- THUR 6X(50+100+150) 1:30 Z2 -
@20sec,
8X50DR, 300 cd

3-Mar-19
500 wu,
8X50DR,
5X200@30sec,
1:00 Z2 (at 0:45
FRI 5X100@20sec, - 1:30 Z2
ins 5 min Z4)
5X50@10sec,
6X25@5sec,
8X50DR, 300 cd

0:30 Z2 SAT - T 5:00 Z2 (QC) 0:45 Z2

9-Mar-19
0:45 Z1 (100 +
1:15 Z1 to Z2 SUN - 2:00 Z1 to Z2
RPM)
3:45 total 17:00 3:00 8:00 6:00

RUN SW BIKE RUN

- MON - - -

500 wu,
8X50DR,
1:00 Z2 (at 0:10 1:15 Z2 (at 0:10
3X150@20sec,
ins 2 X 4.5 min SEMANA 24 TUS - ins 3 x 6 min Z4
4X250@30sec,
Z4 @ 1.5 min jog) @ 2 min jog)
3X150@20sec,
8X50DR, 300 cd

0:30 Z2 WED - T 1:00 Z2 (QC) 0:30 Z2

3,500 straight
swim at 1:30 Z2 (at 1:10 ins
- THUR -
comfortable 15 min Z4)
pace (75-80%)

10-Mar-19

500 wu,
8X50DR,
1:00 Z2 (at 0:45 12X75@20sec, 1:30 Z2 (at 1:10
FRI -
ins 7:5 min Z4) 12X50@15sec, ins 10 min Z4)
12X25@10sec,
8X50DR, 300 cd

T 5:00 Z2 (at 4:45

0:30 Z2 SAT - 1:00 Z2
ins 7.5 min Z4) (QC)
16-Mar-19
1:00 Z1 (100 +
1:15 Z1 to Z2 SUN - 2:15 Z1 to Z2
RPM)
4:15 total 18:00 3:00 8:30 6:30

RUN SW BIKE RUN

- MON - - -

500 wu,
1:00 Z2 (at 0:10 1:00 Z2 (at 0:10
8X50DR,
ins 2 X 6 min Z4 SEMANA 25 TUS - ins 4 x 6 min Z4
5X400@45sec,
@ 2 min jog) @ 2 min jog)
8X50DR, 300 cd

0:30 Z2 WED - T 1:00 Z2 (QC) 0:30 Z2

0000009
 500 wu,
8X50DR,
1:30 Z2 (at 1:00 ins
- THUR 6X(50+100+150) -
20 min Z4)
@20sec,
8X50DR, 300 cd

17-Mar-19
500 wu,
8X50DR,
5X200@30sec,
1:00 Z2 (at 0:45 1:30 Z2 (at 1:10
FRI 5X100@20sec, -
ins 7:5 min Z4) ins 10 min Z4)
5X50@10sec,
6X25@5sec,
8X50DR, 300 cd

T 5:30 Z2 (at 5:15

0:30 Z2 SAT - 1:00 Z2
ins 10 min Z4) (QC)
23-Mar-19
1:30 Z1 (100 +
1:30 Z1 to Z2 SUN - 2:30 Z1 to Z2
RPM)
4:30 total 19:00 3:00 9:30 6:30

RUN SW BIKE RUN

- MON - - -

500 wu,
8X50DR,
1:00 Z2 (at 0:10 1:00 Z2 (at 0:10
3X150@20sec,
ins 5 X 3 min Z4 SEMANA 26 TUS - ins 5 x 6 min Z4
4X250@30sec,
@ 1 min jog) @ 2 min jog)
3X150@20sec,
8X50DR, 300 cd

0:30 Z2 WED - T 1:00 Z2 (QC) 0:30 Z2

3,500 straight
swim at 1:30 Z2 (at 0:55 ins
- THUR -
comfortable 25 min Z4)
pace (75-80%)

24-Mar-19

500 wu,
8X50DR,
1:00 Z2 (at 0:45 12X75@20sec, 1:30 Z2 (at 1:10
FRI -
ins 10 min Z4) 12X50@15sec, ins 12 min Z4)
12X25@10sec,
8X50DR, 300 cd

T 5:30 Z2 (at 5:10

0:30 Z2 SAT - 1:00 Z2
ins 12 min Z4) (QC)
30-Mar-19
1:15 Z1 (100 +
1:30 Z1 to Z2 SUN - 2:45 Z1 to Z2
RPM)
4:30 total 19:30 3:00 9:45 6:45

RUN SW BIKE RUN

- MON - - -

500 wu,
1:00 Z2 (at 0:10 1:00 Z2 (at 0:10
8X50DR,
ins 3 X 6 min Z4 SEMANA 27 TUS - ins 5 x 6 min Z4
5X400@45sec,
@ 2 min jog) @ 2 min jog)
8X50DR, 300 cd

0:30 Z2 WED - T 1:00 Z2 (QC) 0:30 Z2

500 wu,
8X50DR,
1:30 Z2 (at 0:50 ins
- THUR 6X(50+100+150) -
30 min Z4)
@20sec,
8X50DR, 300 cd

31-Mar-19

00000010
 31-Mar-19
500 wu,
8X50DR,
5X200@30sec,
1:15 Z2 (at 1:00 1:30 Z2 (at 1:10
FRI 5X100@20sec, -
ins 10 min Z4) ins 12 min Z4)
5X50@10sec,
6X25@5sec,
8X50DR, 300 cd

T 6:00 Z2 (at 5:40

0:30 Z2 SAT - 1:00 Z2
ins 15 min Z4) (QC)
6-Apr-19
1:30 Z1 (100 +
1:15 Z1 to Z2 SUN - 3:00 Z1 to Z2
RPM)
4:30 total 20:00 3:00 10:00 7:00

RUN SW BIKE RUN

- MON - - -

500 wu,
8X50DR,
1:00 Z2 (at 0:10 0:45 Z2 (at 0:10
3X150@20sec,
ins 5 X 1 easy PU SEMANA 28 TUS - ins 3 x 6 min Z4
4X250@30sec,
@ 1 min jog) @ 2 min jog)
3X150@20sec,
8X50DR, 300 cd

0:30 Z2 WED - T 0:45 Z2 (QC) 0:30 Z2

3,500 straight
swim at 1:00 Z2 (at 0:40 ins
- THUR -
comfortable 15 min Z4)
pace (75-80%)

7-Apr-19
500 wu,
0:40 Z1 (at 0:10 8X50DR,
ins 5 X 1 min 12X75@20sec, 1:00 Z2 (at 0:40
FRI -
easy PU @ 1 min 12X50@15sec, ins 10 min Z4)
jog) 12X25@10sec,
8X50DR, 300 cd

T 4:00 Z2 (at 3:45

0:20 Z1- easy SAT - 0:30 Z2
ins 10 min Z4) (QC)
13-Apr-19
1:00 Z1 (100 +
race (olympic distance) SUN - 2:00 Z1 to Z2
RPM)

02:30+ race total 14:30 3:00 6:45 4:45

RUN SW BIKE RUN

- MON - - -

500 wu,
0:45 Z2 (at 0:10
8X50DR,
1:00 Z1 to Z2 SEMANA 29 TUS - ins 2 x 6 min Z4
5X400@45sec,
@ 2 min jog)
8X50DR, 300 cd

0:30 Z2 WED - T 0:45 Z2 (QC) 0:15 Z2

500 wu,
8X50DR,
1:00 Z2 (at 0:45 ins
- THUR 6X(50+100+150) -
10 min Z4)
@20sec,
8X50DR, 300 cd

14-Apr-19

0:45 Z2 (at 0:30

1:15 Z2 500 wu, 8X50DR, 5X200@30sec,
FRI5X100@20sec, 5X50@10sec, 6X25@5sec,
- 8X50DR, 300 cd
ins 7:5 min Z4)

T 2:00 Z2 (at 3:45

0:45 Z2 SAT - 0:30 Z2
ins 10 min Z4) (QC)
20-Apr-19
1:00 Z1 (100 +
1:30 Z1 to Z2 SUN - 1:00 Z1 to Z2
RPM)

00000011
 5:00 total 11:00 3:00 4:45 3:15

RUN SW BIKE RUN

- MON - - -

500 wu,
8X50DR,
1:00 Z2 (at 0:10 0:45 Z2 (at 0:10
3X150@20sec,
ins 4 X 4.5 min SEMANA 30 TUS - ins 5 x 1 min PU
4X250@30sec,
Z4 @ 1.5 min jog) @ 1 min jog)
3X150@20sec,
8X50DR, 300 cd

0:30 Z2 WED - T 0:45 Z2 (QC) 0:15 Z2

1:00 Z1 (at 0:15 ins

- THUR 0:30 easy 5 X 1 min PU @ 1 -
min spin)

21-Apr-19

0:40 Z1 (at 0:10

1:15 Z2 (at 1:00
FRI - - ins 5 X 1 min PU
ins 10 min Z4)
@ 1 min jog)

T 0:15 Z1-easy 0:20 Z1 - easy

0:45 Z2 SAT -
byke safety check ( in a.m.)
27-Apr-19
2:00 Z1 to Z2 SUN race ( i r o n m e n )

5:00 +
5:30 total 1:00 2:00 + race 2:00 + race
race

500 wu,
8X50DR,
12X75@20sec,
12
12X50@15sec,
12X25@10sec,
8X50DR, 300 cd

500 wu,
8X50DR,
13
5X400@45sec,
8X50DR, 300 cd

500 wu,
8X50DR,
14 6X(50+100+150)
@20sec,
8X50DR, 300 cd

500 wu,
8X50DR,
5X200@30sec,
15 5X100@20sec,
5X50@10sec,
6X25@5sec,
8X50DR, 300 cd

500 wu,
8X50DR,
3X150@20sec,
16
4X250@30sec,
3X150@20sec,
8X50DR, 300 cd

3,500 straight
swim at
17
comfortable
pace (75-80%)

00000012
 fecha de competencia 12-May-19
Fecha de inicio entrenamiento 20-Jan-19

BUILD training phase weeks 1-7

SW BIKE RUN

300 wu,
6X50DR@10sec, 6
x50@10sec,
3x100@20sec,
MON 3x200@30sec, - -
3x100@20sec,
6x50@10sec
6X50DR@10sec, 200
cd
SEMANA 1

TUS - 0:45 Z2

300 wu,
6X50DR@10sec,4x
(100@10sec,
WED T 0:45 Z2 (QC) 0:15 Z2
150@15sec,200@20s
ec) 6X50DR@10sec,
200 cd

THUR 1:00 Z2 -

300 wu,
21-Jan-19 6X50DR@10sec,7x
(25@5sec,
FRI 50@10sec,75@10sec, - 45 min Z2
100@20sec)
6X50DR@10sec, 200
cd

SAT - 1:15 Z2
27-Jan-19

SUN - 0:30 Z1 (100 + RPM) 45min Z1 to Z2

total 8:00 2:00 3:30 2:30

SW BIKE RUN
 300 wu,
6X50DR@10sec,
500@30sec,
2x250@20sec,
MON 125@15sec, - -
3x100@10sec,
6x50@10sec
6X50DR@10sec, 200
cd

SEMANA 2
TUS - 0:45 Z2

300 wu,
6X50DR@10sec,3x
(100@15sec,
WED 150@20sec,100@15s T 0:45 Z2 (QC) 0:15 Z2
ec, 250@30sec)
6X50DR@10sec, 200
cd

THUR 1:00 Z2 -

300 wu,
6X50DR@10sec, 6
x50@10sec,
28-Jan-19 8x25@5sec,
4x50@10sec,
FRI 4x100@15sec,3 - 45 min Z2
x200@20sec,
1x400@30sec
6x50@10sec
6X50DR@10sec, 200
cd

SAT - 1:15 Z2 15 min Z2

3-Feb-19

SUN - 60min Z1 (100 + RPM) 60min Z1 to Z2

total 9:00 2:00 4:00 3:00

SW BIKE RUN
 300 wu,
6X50DR@10sec,3x (4
x 100@10sec, 1
MON - -
x200@20sec)
6X50DR@10sec, 200
cd

TUS - 0:45 Z2
SEMANA 3

300 wu,
6X50DR@10sec,
6x175@20sec,
WED T 0:45 Z2 (QC) 0:15 Z2
6x125@10sec,
6X50DR@10sec, 200
cd

THUR 1:00 Z2 -

300 wu,
6X50DR@10sec,
4-Feb-19 500@35sec,
400@30sec,
FRI 300@25sec, - 60 min Z2
200@20sec, 5
x100@15sec,
6X50DR@10sec, 200
cd

SAT - 1:45 Z2 15 min Z2

10-Feb-19

SUN - 60min Z1 (100 + RPM) 1:15min Z1 to Z2

total 10:00 2:00 4:30 3:30

SW BIKE RUN
 300 wu,
6X50DR@10sec, 4
x(50@5sec,
100@10sec,
MON - -
150@15sec,
200@20sec)
6X50DR@10sec, 200
cd

TUS - - 0:45 Z2

SEMANA 4

300 wu,
6X50DR@10sec, 3x
(75@10sec,
125@15sec,
WED T 0:45 Z2 (QC) 0:15 Z2
175@20sec,
225@25sec)
6X50DR@10sec, 200
cd

THUR - 1:00 Z2 -

300 wu,
6X50DR@10sec,
11-Feb-19 6x25@5sec,
6x75@10sec,
FRI 4x150@15sec,6x75@1 - 60 min Z2
0sec, 6x25@5sec,
3x100@10sec,
6X50DR@10sec, 200
cd

SAT 2:15 Z2 30 min Z2

17-Feb-19

SUN - 60min Z1 (100 + RPM) 1:30min Z1 to Z2

total 11:00 2:00 5:00 4:00

SW BIKE RUN
 300 wu,
6X50DR@10sec,4x
(100@10sec,
MON - -
150@15sec,200@20s
ec) 6X50DR@10sec,
200 cd

TUS - 60min Z2
SEMANA 5

300 wu,
6X50DR@10sec, 6
x50@10sec,
3x100@20sec,
WED 3x200@30sec, T 0:45 Z2 (QC) 0:15min Z2
3x100@20sec,
6x50@10sec
6X50DR@10sec, 200
cd

THUR 1:00 Z2 -

300 wu,
18-Feb-19 6X50DR@10sec,7x
(25@5sec,
FRI 50@10sec,75@10sec, - 60 min Z2
100@20sec)
6X50DR@10sec, 200
cd

SAT - 2:45 Z2 30 min Z2

24-Feb-19

SUN - 60min Z1 (100 + RPM) 1:15min Z1 to Z2

total 12:00 2:00 5:30 4:30

SW BIKE RUN

300 wu,
6X50DR@10sec,3x
(100@15sec,
MON 150@20sec,100@15s - -
ec, 250@30sec)
6X50DR@10sec, 200
cd

SEMANA 6
 TUS - 60min Z2
SEMANA 6

300 wu,
6X50DR@10sec,
500@30sec,
2x250@20sec,
WED 125@15sec, T 0:45 Z2 (QC) 30min Z2
3x100@10sec,
6x50@10sec
6X50DR@10sec, 200
cd

THUR 1:00 Z2 -

300 wu,
6X50DR@10sec, 6
x50@10sec,
25-Feb-19 8x25@5sec,
4x50@10sec,
FRI 4x100@15sec,3 - 60 min Z2
x200@20sec,
1x400@30sec
6x50@10sec
6X50DR@10sec, 200
cd

SAT - 3:15 30 min Z2

3-Mar-19

SUN 60min Z1 (100 + RPM) 2:00 Z1 to Z2

8:30 +
total 2:00 06:00 + race 4:30
race

SW BIKE RUN

300 wu,
6X50DR@10sec,
6x175@20sec,
MON - -
6x125@10sec,
6X50DR@10sec, 200
cd

SEMANA 7
SEMANA 7
TUS - 1:15 Z2

300 wu,
6X50DR@10sec,3x (4
x 100@10sec, 1
WED T 0:45 Z2 (QC) 0:30min Z2
x200@20sec)
6X50DR@10sec, 200
cd

THUR 1:00 Z2 -

300 wu,
6X50DR@10sec,
4-Mar-19 500@35sec,
400@30sec,
FRI 300@25sec, - 1:15 Z2
200@20sec, 5
x100@15sec,
6X50DR@10sec, 200
cd

SAT - 3:45 Z2 45 min Z2

10-Mar-19
SUN - 60min Z1 (100 + RPM) 1:45min Z1 to Z2
total 14:00 2:00 6:30 5:30

SW BIKE RUN

300 wu,
6X50DR@10sec, 3x
(75@10sec,
125@15sec,
MON - -
175@20sec,
225@25sec)
6X50DR@10sec, 200
cd

SEMANA 8 TUS - 1:15 Z2

SEMANA 8

300 wu,
6X50DR@10sec, 4
x(50@5sec,
100@10sec,
WED T 0:45 Z2 (QC) 0:30min Z2
150@15sec,
200@20sec)
6X50DR@10sec, 200
cd

THUR 1:00 Z2 -

300 wu,
6X50DR@10sec,
11-Mar-19 6x25@5sec,
6x75@10sec,
FRI 4x150@15sec,6x75@1 - 1:15 Z2
0sec, 6x25@5sec,
3x100@10sec,
6X50DR@10sec, 200
cd

SAT - 4:15 Z2 45 min Z2

17-Mar-19
SUN - 60min Z1 (100 + RPM) 2:15min Z1 to Z2

total 15:00 2:00 7:00 6:00

300 wu,
6X50DR@10sec, 6
x50@10sec,
3x100@20sec,
1 3x200@30sec,
3x100@20sec,
6x50@10sec
6X50DR@10sec, 200
cd

300 wu,
6X50DR@10sec,4x
(100@10sec,
2
150@15sec,200@20s
ec) 6X50DR@10sec,
200 cd
 300 wu,
6X50DR@10sec,7x
(25@5sec,
3 50@10sec,75@10sec,
100@20sec)
6X50DR@10sec, 200
cd

300 wu,
6X50DR@10sec,
500@30sec,
2x250@20sec,
4 125@15sec,
3x100@10sec,
6x50@10sec
6X50DR@10sec, 200
cd

300 wu,
6X50DR@10sec,3x
(100@15sec,
5 150@20sec,100@15s
ec, 250@30sec)
6X50DR@10sec, 200
cd

300 wu,
6X50DR@10sec, 6
x50@10sec,
8x25@5sec,
4x50@10sec,
6 4x100@15sec,3
x200@20sec,
1x400@30sec
6x50@10sec
6X50DR@10sec, 200
cd

300 wu,
6X50DR@10sec,3x (4
x 100@10sec, 1
7
x200@20sec)
6X50DR@10sec, 200
cd
 300 wu,
6X50DR@10sec,
6x175@20sec,
8
6x125@10sec,
6X50DR@10sec, 200
cd

300 wu,
6X50DR@10sec,
500@35sec,
400@30sec,
9 300@25sec,
200@20sec, 5
x100@15sec,
6X50DR@10sec, 200
cd

300 wu,
6X50DR@10sec, 4
x(50@5sec,
100@10sec,
10
150@15sec,
200@20sec)
6X50DR@10sec, 200
cd

300 wu,
6X50DR@10sec, 3x
(75@10sec,
125@15sec,
11
175@20sec,
225@25sec)
6X50DR@10sec, 200
cd
 300 wu,
6X50DR@10sec,
6x25@5sec,
6x75@10sec,
12 4x150@15sec,6x75@1
0sec, 6x25@5sec,
3x100@10sec,
6X50DR@10sec, 200
cd
 PEAK training and Taper phases 8-16

SW BIKE RUN

300 wu,
6X50DR@10sec, 4x
200@20sec,
MON 4x150@15sec, 4x - -
100@10sec
6X50DR@10sec,
200 cd

SEMANA 9
1:15 Z2 (al 10 min
TUS - - insert 5 x1 PU @1
min jog)

300 wu,
6X50DR@10sec, 3x
(6x 75@10sec,
WED T 0:45 Z2 (QC) 0:30 Z2
1x125@20sec),
6X50DR@10sec,
200 cd

1:15 Z2 (at 10 min

THUR - insert 5 x 1 PU @min -
spin)

300 wu,
18-Mar-19 6X50DR@10sec,5
x100@10sec, 6x
1:15 Z2 (at 60 min
FRI 150@15sec, 5 -
insert 5min Z4
x100@10sec,
6X50DR@10sec,
200 cd

Trans 4:15 Z2( at 4:00

SAT - 0:45 Z2
24-Mar-19 insert 5 min Z4) QC

SUN - 1:00 Z1 (100 + RPM) 1:45 Z1 to Z2

total 17:00 3:00 8:00 6:00

SW BIKE RUN
 300 wu,
6X50DR@10sec,
3x(1x 400@30sec,
MON - -
3x100@10),
6X50DR@10sec,
200 cd

SEMANA 10 1:15 Z2 (at 0:10 ins

TUS - 10 x 2 min Z4 @ 1
min jog)

300 wu,
6X50DR@10sec,
3x200@20sec,3x250
WED Trans: 45 min Z2 (QC) 0:30 Z2
@25sec,
6X50DR@10sec,
200 cd

1:15 Z2 (at 10min.,

inset10x2min Z4hill
THUR 0 -
repeats off @spin
backdown

300wu,
25-Mar-19 6X50DR@10sec,4x7
5@10sec,4x125@15
sec, 1x 300@20sec, 1:15 Z2 (at 60min
FRI -
4x125@15sec, inset 10 min Z4)
4x75@10sec
6X50DR@10sec,
200 cd

Trans: 4:15 min Z2(at

SAT - 4:00hr. Insert 10min 45min Z2
31-Mar-19 Z4) (QC)

SUN - 1:00 Z1 (100 + RPM) 2:15 Z1 to Z2

total 15:15 2:00 7:15 6:00

SW BIKE RUN
 300 wu,
6X50DR@10sec,200
@20sec,300@25sec
MON ,400@30sec,500@3 - -
5sec, 600@40sec,
6X50DR@10sec,
200 cd

1:15 Z2 (at 0:10 ins

TUS - - 8 x 3 min Z4 @ 1.5
SEMANA 11 min jog)

300 wu,
6X50DR@10sec,
12x25@5sec,
8x50@10sec,
WED 5x100@15sec, Trans: 45 min Z2 (QC) 0:30 Z2
8x50@10sec,
12x25@5sec,
6X50DR@10sec,
200 cd

1:15 Z2 (at 10min.,

THUR - inset 7x4 min Z4 @ 2 -
Off min spin

300 wu,
6X50DR@10sec,
1-Apr-19 3x(75@10sec,
125@15sec, 1:15 Z2 (at 55min.
FRI -
225@20sec, inset 12.5 min Z4)
275@25sec)),
6X50DR@10sec,
200 cd

Trans: 4:15 min Z2(at

SAT - 3:55hr. Insert 10min 45min Z2
7-Apr-19 Z4) (QC)
SUN - 1:00 Z1 (100 + RPM) 1:45 Z1 to Z2
total 14:45 2:00 7:15 5:30

SW BIKE RUN
 300 wu,
6X50DR@10sec,
8x75@10sec,
MON 3x200@20sec, - -
8x75@10sec,
6X50DR@10sec,
200 cd

1:15 Z2 (at 0:10 ins

TUS - - 6 x 4.5 min Z4 @ 2
min jog)
SEMANA 12
300 wu,
6X50DR@10sec,
3x(25fast@15sec,
125@15sec),3x(50fa
st@15sec,
WED 100@15sec), Trans: 45 min Z2 (QC) 0:30 Z2
3x(75fast@15sec,
75@10sec),3x(100fa
st@15sec,50@10se
c) 6X50DR@10sec,
200 cd

1:15 Z2 (at 10min.,

inset 12x 2.5 min Z4
THUR - -
hill repeats@ spin
back off down)

8-Apr-19 300 wu,

6X50DR@10sec,3x(
200fast@30sec,500 1:15 Z2 (at 55min.
FRI -
pull@30sec) inset 15 min Z4)
6X50DR@10sec,
200 cd

Trans: 4:15 min Z2(at

SAT - 3:50hr. Insert 20min 45min Z2
14-Apr-19 Z4) (QC)
SUN - 1:00 Z1 (100 + RPM) 2:15 Z1 to Z2
total 15:15 2:00 7:15 6:00

Peak training and taper phases

SW BIKE RUN
 300 wu,
6X50DR@10sec, 3x
(6x 75@10sec,
MON - -
1x125@20sec),
6X50DR@10sec,
200 cd

1:15 Z2 (at 0:10 ins

TUS - 5 x 6 min Z4 @ 3
SEMANA 13 min jog)

300 wu,
6X50DR@10sec, 4x
200@20sec,
WED 4x150@15sec, 4x Trans: 45 min Z2 (QC) 0:30 Z2
100@10sec
6X50DR@10sec,
200 cd

1:15 Z2 (at 10min.,

THUR - inset 6x5 min Z4 @ -
2.5 Off min spin

300 wu,
15-Apr-19 6X50DR@10sec,5
x100@10sec, 6x
1:15 Z2 (at 15min.
FRI 150@15sec, 5 -
inset 15 min Z4)
x100@10sec,
6X50DR@10sec,
200 cd

Trans: 4:15 min Z2(at

SAT - 3:50hr. Insert 20min 45min Z2
21-Apr-19 Z4) (QC)
SUN - 1:00 Z1 (100 + RPM) 1:45 Z1 to Z2
total 14:45 2:00 7:15 5:30

SW BIKE RUN

300 wu,
6X50DR@10sec,
3x200@20sec,3x250
MON - -
@25sec,
6X50DR@10sec,
200 cd

SEMANA 14
 1:15 Z2 (at 0:10 ins
TUS - 4 x 7.5 min Z4 @
SEMANA 14 3.5 min jog)

300 wu,
6X50DR@10sec,
3x(1x 400@30sec,
WED Trans: 45 min Z2 (QC) 0:30 Z2
3x100@10),
6X50DR@10sec,
200 cd

1:15 Z2 (at 10min.,

inset 10x 3 min Z4 hill
THUR -
repeats@ spin back
off down)

300wu,
22-Apr-19 6X50DR@10sec,4x7
5@10sec,4x125@15
sec, 1x 300@20sec, 1:15 Z2 (at 55min.
FRI -
4x125@15sec, inset 15 min Z4)
4x75@10sec
6X50DR@10sec,
200 cd

Trans: 4:15 min Z2(at

SAT - 3:30hr. Insert 30min 45min Z2
28-Apr-19 Z3) (QC)
SUN - 1:00 Z1 (100 + RPM) 2:15 Z1 to Z2

total 15:15 2:00 7:15 6:00

SW BIKE RUN

300 wu,
6X50DR@10sec,
12x25@5sec,
8x50@10sec,
MON 5x100@15sec, - -
8x50@10sec,
12x25@5sec,
6X50DR@10sec,
200 cd

SEMANA 15
 1:15 Z2 (at 10min
SEMANA 15 ins 1 x 10 min Z4
TUS - @ 5 min jog,then
10 x 2min Z4
@1min jog)

300 wu,
6X50DR@10sec,200
@20sec,300@25sec
WED ,400@30sec,500@3 Trans: 45 min Z2 (QC) 0:30 Z2
5sec, 600@40sec,
6X50DR@10sec,
200 cd

1:15 Z2 (at 10min,

THUR inset 4 x 7.54 min Z4 -
@ 3.5 Off min spin

29-Apr-19
1:15 Z2 (at 60min.
300 wu, 6X50DR@10sec, 3x(75@10sec,
FRI 125@15sec, 225@20sec, 275@25sec)),
- 6X50DR@10sec, 200 cd
inset 10 min Z4)

SAT - Trans: 2:15 Z2 (QC) 30 min Z2

5-May-19
SUN - 1:00 Z1 (100 + RPM) 1:45 Z1 to Z2
total 11:30 2:00 5:00 4:30

SW BIKE RUN

MON - - -

300 wu,
6X50DR@10sec,
0:45 Z1 to Z2 (at
3x200@20sec,3x250
SEMANA 16 TUS - 0:10 ins 5 x 1 min
@25sec,
PU @ 1 min jog)
6X50DR@10sec,
200 cd
SEMANA 16

WED 0:30 easy T 0:45 Z1 to Z2 (QC) 0:15 Z1 to Z2

1:00 Z1 (at 0:10 ins 5

THUR X 1 min PU @ 1 min -
spin)

6-May-19
0:40 Z1 (at 0:10 ins
FRI 0:30 easy - 5 X 1 min PU @ 1
min jog)

T 0:15 Z1-easy byke 0:20 Z1 - easy ( in

SAT -
12-May-19 safety check a.m.)
SUN race (Half i r o n m e n )
5:00 +
total 1:00 2:00 + race 2:00 + race
race

300 wu,
6X50DR@10sec, 4x
200@20sec,
13 4x150@15sec, 4x
100@10sec
6X50DR@10sec,
200 cd

300 wu,
6X50DR@10sec, 3x
(6x 75@10sec,
14
1x125@20sec),
6X50DR@10sec,
200 cd
 300 wu,
6X50DR@10sec,5
x100@10sec, 6x
15 150@15sec, 5
x100@10sec,
6X50DR@10sec,
200 cd

300 wu,
6X50DR@10sec,
3x(1x 400@30sec,
16
3x100@10),
6X50DR@10sec,
200 cd

300 wu,
6X50DR@10sec,
3x200@20sec,3x250
17
@25sec,
6X50DR@10sec,
200 cd

300wu,
6X50DR@10sec,4x7
5@10sec,4x125@15
sec, 1x 300@20sec,
18
4x125@15sec,
4x75@10sec
6X50DR@10sec,
200 cd

300 wu,
6X50DR@10sec,200
@20sec,300@25sec
19 ,400@30sec,500@3
5sec, 600@40sec,
6X50DR@10sec,
200 cd
 300 wu,
6X50DR@10sec,
12x25@5sec,
8x50@10sec,
20 5x100@15sec,
8x50@10sec,
12x25@5sec,
6X50DR@10sec,
200 cd

300 wu,
6X50DR@10sec,
3x(75@10sec,
125@15sec,
21
225@20sec,
275@25sec)),
6X50DR@10sec,
200 cd

300 wu,
6X50DR@10sec,
8x75@10sec,
22 3x200@20sec,
8x75@10sec,
6X50DR@10sec,
200 cd

300 wu,
6X50DR@10sec,
3x(25fast@15sec,
125@15sec),3x(50fa
st@15sec,
23 100@15sec),
3x(75fast@15sec,
75@10sec),3x(100fa
st@15sec,50@10se
c) 6X50DR@10sec,
200 cd
 300 wu,
6X50DR@10sec,3x(
200fast@30sec,500
24
pull@30sec)
6X50DR@10sec,
200 cd