140.6 - Advanced (3 Blocks)

Overview

The first 4 weeks focus on strength endurance, then a recovery 5th week with the focus on the swim. The next block is 4 weeks of distance focused workouts, building on aerobic base fitness. This is followed by a recovery week with a focus on running. The last block is speed based with sufficient distance work added to ensure aerobic fitness is not compromised. To finish off, the 15th week is recovery with a bike focus.

A 1 week taper is applied to the plan making 16 weeks.

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Pool Sprints ride: Power/SE Work swim: Swim - Nonstop run: Run - Tempo run: Run Pick-Ups ride: Power-Ups - Beginner ride: Time Trial Work swim: Long Aerobic 500's ride: Long Endurance (3) run: Easy Run Off the Bike run: Long Endurance + Strength (3) swim: Open Water Foundation

swim: 4h 0 m
ride: 7h 6 m
run: 3h 15 m
Total: 14h 21 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Inhaler ride: Power/SE Work swim: Swim - Nonstop run: Run Pick-Ups run: Run - Negative Split ride: Stackers ride: Time Trial Work swim: Long Aerobic 800's ride: Long Endurance (3) run: Easy Run Off the Bike run: Long Endurance + Strength (2) swim: Open Water Foundation

swim: 4h 0 m
ride: 6h 35 m
run: 3h 0 m
Total: 13h 35 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Pool Sprints ride: Power/SE Work swim: Swim - Nonstop run: Run - Tempo run: Run Pick-Ups ride: Power-Ups - Beginner ride: Time Trial Work swim: Long Aerobic 300's ride: Long Endurance (3) run: Easy Run Off the Bike run: Long Steady Distance swim: Open Water Foundation

swim: 4h 0 m
ride: 7h 6 m
run: 4h 15 m
Total: 15h 21 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Loose Ends ride: Power/SE Work swim: Swim - Nonstop run: Run Pick-Ups run: Run - Negative Split ride: Stackers ride: Time Trial Work swim: Long Aerobic 400's ride: Long Endurance (5+ Hrs) run: Easy Run Off the Bike run: Long Steady Distance swim: Open Water Foundation

swim: 4h 0 m
ride: 9h 5 m
run: 4h 10 m
Total: 17h 15 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off swim: Recovery 2K ride: Long Endurance (2) run: Aerobic Base Pace swim: Long Aerobic 4-3-2-1 run: Accordion ride: Bike Run Brick swim: Open Water Foundation

swim: 3h 15 m
ride: 4h 15 m
run: 2h 0 m
Total: 9h 30 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS run: Recovery Jog ride: Long Endurance (2) ride: Time Trial Work swim: Pool Sprints run: Run - Tempo ride: Time Trial Efforts swim: Iron Heart run: Run - Negative Split ride: Long Endurance (5+ Hrs) swim: Recovery 2K run: Long Steady Distance run: Super Easy Run

swim: 4h 0 m
run: 4h 55 m
ride: 11h 5 m
Total: 20h 0 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Broken Bone run: Recovery Jog ride: Long Endurance (2) ride: Time Trial Work swim: Elevator run: Run - Build ride: Time Trial Efforts swim: Build to Intense run: Run - Negative Split ride: Long Endurance Ride swim: Recovery 2K run: Long Steady Distance run: Super Easy Run

swim: 4h 0 m
run: 5h 0 m
ride: 7h 35 m
Total: 16h 35 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Lung Busters - Intermediate run: Recovery Jog ride: Long Endurance (2) ride: Time Trial Work swim: 12 x 200 run: Run - Tempo ride: Time Trial Efforts swim: Usain Bolts run: Run - Build ride: Long Endurance (5+ Hrs) swim: Recovery 2K run: Long Steady Distance run: Super Easy Run

swim: 4h 0 m
run: 5h 5 m
ride: 11h 5 m
Total: 20h 10 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Swim - Timed Effort ride: Long Endurance (2) ride: Recovery Spin swim: 12 x 200 run: Echoes: Treadmill Session ride: Indoor Power Intervals swim: Pool Sprints run: Aerobic Base Pace Run ride: Long Endurance (5+ Hrs) run: Easy Run Off the Bike run: Long Steady Distance swim: Swim - Recovery

swim: 3h 40 m
ride: 9h 25 m
run: 3h 56 m
Total: 17h 1 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off run: Recovery Jog ride: Easy Aerobic Bike swim: Elevator run: Run - Build swim: Pool Sprints ride: Bike Run Brick run: Recovery Jog

run: 2h 20 m
ride: 3h 0 m
swim: 2h 0 m
Total: 7h 20 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Build to Intense run: Run Pick-Ups ride: Indoor Steady State Work run: Long Steady Distance swim: ACS ride: Indoor Power Intervals swim: Swim - Nonstop run: Run - Double Sprint Build run: Recovery Jog ride: Time Trial Efforts

swim: 2h 45 m
run: 4h 18 m
ride: 5h 20 m
Total: 12h 23 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Inhaler run: Run - Negative Split ride: Indoor Steady State Work run: Long Steady Distance swim: Long Aerobic 400's ride: Indoor Power Intervals swim: Swim - Nonstop run: Run - Double Sprint Build run: Recovery Jog ride: Time Trial Efforts

swim: 3h 0 m
run: 4h 8 m
ride: 5h 20 m
Total: 12h 28 m

Week 13
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Loose Ends run: Aerobic Base Pace ride: Aerobic Threshold Work run: Treadmill Speed swim: Pool Sprints ride: The Wolf ride: Long Bike Brick swim: Open Water Foundation run: Long Steady Distance

swim: 3h 0 m
run: 4h 0 m
ride: 7h 28 m
Total: 14h 28 m

Week 14
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Build to Intense run: Aerobic Base Pace ride: Over AeT Threshold Work run: Bricks & Mortar IM Variation swim: Pool Sprints ride: Stackers ride: Long Bike Brick swim: Open Water Foundation run: Post-Swim Run

swim: 3h 0 m
run: 3h 30 m
ride: 7h 15 m
Total: 13h 45 m

Week 15
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off ride: Endurance swim: Pool Sprints run: Recovery Jog run: Run Pick-Ups run: Aerobic Base Pace swim: ACS ride: Long Endurance (3) ride: Easy Aerobic Bike run: Recovery Jog

ride: 5h 1 m
swim: 2h 0 m
run: 3h 20 m
Total: 10h 21 m

Week 16
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: 24 x 100 run: Run Pick-Ups ride: Race Week Prep Set Bike swim: Open Water Foundation run: Recovery Jog ride: Recovery Spin other: Race Day

swim: 2h 0 m
run: 1h 40 m
ride: 2h 10 m
Total: 5h 50 m

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