Six-Week Training Calendar

Zero to TRI in just six weeks!

Download Six-Week Training Plan

June 24

Run outside for 30-40 mins. Run, run/walk or walk for RPE at 4-5: aerobic effort.  Continuous movement in any combination of running, run/walk or walk. 

June 25

Rest Day:  Sleep is a powerful training tool; it rejuvenates both the body and mind.

June 26

60-min bike inside or outside: 10-min warm up at RPE 3-4. Intervals: Alternate 2 min @ RPE 6 with 2 min @ RPE 4 for a total of 10-20 mins. Steady riding 10-20 min @ RPE 5. Cool down 5-10 mins. Run off bike: 5-10 mins. Directly after biking, do a short run or run/walk @ RPE 5.

June 27

Pool swim for 30-45 mins.  Warm up: 5 mins of easy swimming.  300 non-stop swimming, any stroke 2x75 kick (rest 10-20secs between 75s), 2x75 pull (rest 10-20secs between 75s), 200 non-stop swimming, any stroke for 800-1000 total. 

June 28

RUN 30-45 mins, inside or outside.  Run, run/walk or walk @ RPE is 4-5: aerobic effort.  Continuous movement in any combination of running, run/walk  or walk. Run/walk suggestions: 5-10 min run w/1-2 min walk.  T2: Bike/Run Training 6:00-8:00 pm

June 29

Bike outside for 30-60 mins @ RPE 4-5.  OPTIONAL BIKE RIDE TODAY OR WORKOUT MAKE UP DAY OR REST DAY.

June 30

Swim in open water for 30-40 mins. Practice sighting and swimming straight. Relax and swim a steady continuous effort with short swims out and back from shore.  Bike outside for 60-90 mins @ RPE 4-5.  Add in 1-3 hills (1-2 mins long) @ RPE of 6-7.

July 1

Run, run/walk or walk outside for 30-40 mins @ RPE 4-7. Intervals: Alternate 1 min hard RPE 6-7 w/ 1 min easy for a total of 10-12 mins. Do continuous movement.  Open-water Swim Clinic 7:30-9:30 am and Mini Tri Training 12:00-2:00 Ppm

July 2

Rest Day.  Get a massage to help your muscles repair. 

July 3

60-90 mins bike inside or outside.  10-min warm up at RPE 3-4. Intervals: Alternate 2 min @ RPE 7 with 2 min @ RPE 4 for a total of 10-20 mins. 10-20 mins steady riding @ RPE 5. Cool down 5-10 mins. Run off bike 10-15 mins, then, do a short run or walk @ RPE 5.

July 4

Pool swim 30-45 mins.  Warm up: 5 mins of easy swimming.  400 non-stop swimming, any stroke, 2x100 swim (rest 10-20secs between 100s), 2x100 pull (rest 10-20secs between 100s), 200 non-stop swimming, any stroke for 1000-1200 total. 

July 5

Run 30-60 mins, inside or outside. Run, run/walk or walk @ RPE is 4-5: aerobic effort.  Continuous movement in any combination of running, run/walk  or walk. Run/walk suggestions :5-10 min run w/1-2 min walk. 

July 6

Bike inside or outside for 60-90 mins.  OPTIONAL BIKE RIDE TODAY OR WORKOUT MAKE UP DAY OR REST DAY. 

July 7

30-60 mins open-water swim. Practice sighting and swimming straight. Relax and swim a steady continuous effort. Do short swims, out and back from shore. Bike outside for 60-90 mins @ RPE 4-5. Add in 2-4  hills @ RPE of 6-7. Hills 1-3 mins in length. 

July 8

T2: BIKE/RUN @ RPE 4.  BIKE 30-60 mins, short ride, then run right off bike.  RUN contiuous run or run/walk or walk for 20-30  mins.  OPEN WATER SWIM CLINIC7:30-9:30 AM @ GRANT RANCH and MINI TRI TRAINING12:00-2:00 PM @ CHATFIELD RES

July 9

Rest Day.  Good nutrition with a balance of healthy protien,fats & carbs fuels andrepairs a stressed body.

July 10

60-90 min bike inside or outside. 10-min warm up @ RPE 3-4. Intervals: Alternate 3 min @ RPE 7 with 1 min @ RPE 4 for a total of 12-20 mins. 10-20 min steady riding @ RPE 5. 5-10 min cool down. 10-15 min run-off bike. After biking do a short run, run/walk or walk @ RPE 5.

July 11

SWIM. Pool swim30-45 mins @ RPE 4-7.  Warm up: 5 mins of easy swimming, 500 non-stop swimming, any stroke.  200 kick, 200 pull, 200 non-stop swimming, any stroke for 1300-1500 total.

July 12

RUN 30-60 mins, inside or outside.  Run, run/walk or walk @ RPE is 4-5: aerobic effort.  Use a treadmill or measure out 3 miles. Time how long it takes you to cover this distance.  Run/walk suggestions:5-10 min run w/1-2 min walk. 

July 13

Bike inside or outside for 60-90 mins.  OPTIONAL BIKE RIDE TODAY OR WORKOUT MAKE UP DAY OR REST DAY. 

July 14

30-60 min open-water swim. Practice sighting and swimming straight. Relax and swim a steady continuous effort. Good to do short swims, out and back from shore. Bike outside for 60-90 mins @ RPE 4-5. Add in 2-4  hills @ RPE of 6-7. Hills 1-3 mins in length. 

July 15

T2: BIKE/RUN @ RPE 4.  BIKE 30-60 mins, short ride, then run right off bike.  RUN contiuous run or run/walk or walk for 20-30  mins.  OPEN WATER SWIM CLINIC7:30-9:30 AM @ GRANT RANCH and MINI TRI TRAINING12:00-2:00 PM @ CHATFIELD RES

July 16

Rest Day.  Eating fruits and vegetablesprovides vitamins, mineralsand water to your body. 

July 17

60-90 min bike inside or outside. 10-min warm up @ RPE 4-7. Intervals: Alternate 3 min @ RPE 7 with 1 min @ RPE 4 for a total of 12-20 mins.  10-20 min steady riding @ RPE 5. 5-10 min cool down. Run-off bike: 10-15 mins. Then do a short run, run/walk or walk @ RPE 5.

July 18

SWIM. Pool swim30-45 mins @ RPE 4-7.  Warm up: 5 mins of easy swimming, 500 non-stop swimming, any stroke.  200 kick, 200 pull, 200 non-stop swimming, any stroke for 1300-1500 total.

July 19

Run, run/walk or walk 30-60 mins, inside or outside @ RPE 4-5: aerobic effort.  Use a treadmill or measure out 3 miles. Time how long it takes to cover this distance.  Run/walk suggestions: 5-10 min run w/1-2 min walk.  T2: BIKE-RUN TRAINING 6:00-8:00 om

July 20

Bike inside or outside for 60-90 mins.  OPTIONAL BIKE RIDE TODAY OR WORKOUT MAKE UP DAY OR REST DAY. 

July 21

30-60 min open-water swim @ RPE 4-6. Practice sighting and swimming straight. Relax and swim a steady continuous effort. Good to do short swims, out and back from shore. Bike outside for 60-90 mins @ RPE 4-5. Add in 2-4  hills @ RPE of 6-7. Hills 1-5 mins in length. 

July 22

T2: BIKE/RUN @ RPE 4.  BIKE 30-60 mins, short ride, then run right off bike.  RUN contiuous run or run/walk or walk for 20-30  mins.  OPEN WATER SWIM CLINIC7:30-9:30 AM @ GRANT RANCH and MINI TRI TRAINING12:00-2:00 PM @ CHATFIELD RES

July 23

Rest Day.  Hydration throughout theday and during traininghelps you avoid thedetrimental effects of dehydration. 

July 24

60-90 min bike inside or outside. 10-min warm up at RPE 4-7. Intervals: Alternate 3 min @ RPE 7 with 1 min @ RPE 4 for a total of 12-20 mins.  10-20 min steady riding @ RPE 5. 5-10 min cool down. Run-off bike: 10-15 mins. Do a short run, walk or run/walk @ RPE 5.

July 25

SWIM. Pool swim30-45 mins @ RPE 4-7.  Warm up: 5 mins of easy swimming, 700 non-stop swimming, any stroke.  200 kick, 200 pull, 300 non-stop swimming, any stroke for 1200-1400 total.

July 26

30-60 min run, inside or outside.  Run, run/walk or walk @ RPE 4-5: aerobic effort.  Use a treadmill or measure out 3 miles. Time how long it takes to cover this distance. Run/walk suggestions: 5-10 min run w/1-2 min walk. T2: Bike/Run Training 6:00-8:00 pm

July 27

Bike inside or outside for 60-90 mins.  OPTIONAL BIKE RIDE TODAY OR WORKOUT MAKE UP DAY OR REST DAY. 

July 28

30-60 mins open water swim @ RPE 4-6. Practice sighting and swimming straight. Relax and swim a steady continuous effort. Good to do short swims, out and back from shore. Bike outside for 60-90 mins @ RPE 4-5. Add in 2-4  hills @ RPE of 6-7. Hills 1-5 mins in length. 

July 29

Run 30-40 mins.  Run outside.  Run, run/walk or walk.  Intervals: Alternate 1 min hard RPE 6-7w/ 1 min easy for a total of 10-12 mins.  Continuous movement in any combination of running, run/walk  or walk.

July 30

Rest Day.  Balance consistent activity with recovery.  Rest is especially important this week!

July 31

Swim @ RPE 4-5, continuous, non-stop swim for 800 meters. 

Aug 1

Run. 20-40 mins of running, walking or combine running and walking @ RPE 4-5. 

Aug 2

Swim @ RPE 4-5, continuous, non-stop swim for 800 meters. 

Aug 3

Packet pickup and Expo Day.  Be sure to do a workout today! Keep it light. Can be a swim, bike and/or run.  You will feel better on race day by doing some training today! Then get out of the sun and off your feet!

Aug 4

Plan to eat breakfast 3 hours before the race. Do a short warm up of jogging, walking and/or swimming. At least get your body, face and head wet to avoid water shock at the start of the race, and breathe, breathe, breathe! You are ready to race! Have a fabulous day!


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