Challenge Roth

Overview

We set out to build a training plan that provides specific workouts with relevant volume, intensity and duration with the aim of effectively preparing all fitness systems. You can be in the best shape to reach performance heights that you never knew you had! This plan includes MXPlus sessions that show full HD video workouts for complete step-by-step instruction from Chris McCormack to guide you through every aspect of the session.

We want this plan to be accessible to as many competitors as possible so that you can have solid structure, stay consistent, keep motivated and feel confident in the knowledge that come race day, you will ultimately have a great triathlon experience doing a Challenge event.

On completion of the full 12-week plan, it is recommended that you take a 2-week taper leading you into race day.

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS ride: Standard 2-Hour Ride run: Run - Tempo ride: Power-Ups - Beginner swim: Swim - Nonstop run: Super Easy Run ride: Ride for Time run: Long Steady Distance (1-2 Hr) swim: Short OWS

swim: 2h 15 m
ride: 6h 37 m
run: 2h 25 m
Total: 11h 17 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS ride: Hill Reps Strength/Endurance swim: Swim - Nonstop run: Run Pick-Ups run: Run - Negative Split ride: Stackers ride: Recovery Spin swim: Long Aerobic 800's ride: Ride for Time run: Easy Run Off the Bike run: Long Steady Distance (1-2 Hr) swim: Short OWS

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

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Waves ride: Hill Reps Strength/Endurance swim: Swim - Nonstop run: Run - Tempo run: Run Pick-Ups ride: Power-Ups - Beginner ride: Short Time Trial Work swim: Long Aerobic 300's ride: Ride for Time run: Easy Run Off the Bike run: Long Steady Distance (1-2 Hr) swim: Short OWS

swim: 3h 30 m
ride: 7h 51 m
run: 3h 5 m
Total: 14h 26 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Pool Sprints ride: Hammer Time Hill Repeats swim: Swim - Nonstop run: Run Pick-Ups run: Run - Negative Split ride: Stackers ride: Short Time Trial Work swim: Long Aerobic 400's ride: Ride for Time run: Easy Run Off the Bike run: Long Steady Distance (1-2 Hr) swim: Short OWS

swim: 3h 30 m
ride: 6h 47 m
run: 3h 0 m
Total: 13h 17 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off swim: Recovery 2K ride: Standard 2-Hour Ride run: Aerobic Base Pace swim: Long Aerobic 750's run: Accordion ride: Bike Run Brick swim: Open Water Foundation

swim: 3h 15 m
ride: 4h 1 m
run: 2h 0 m
Total: 9h 16 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS run: Recovery Jog ride: Standard 2-Hour Ride ride: Time Trial Work swim: Pool Sprints run: Run - Tempo ride: Time Trial Efforts swim: Elevator run: Build Run ride: Ride for Time swim: Recovery 2K run: Long Steady Distance (1-2 Hr) run: Super Easy Run

swim: 4h 0 m
run: 4h 5 m
ride: 8h 51 m
Total: 16h 56 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Broken Bone run: Recovery Jog ride: Standard 2-Hour Ride ride: Time Trial Work swim: Inhaler run: Build Run ride: Time Trial Efforts swim: Iron Heart run: Run - Negative Split ride: Ride for Time swim: Recovery 2K run: Long Steady Distance run: Super Easy Run

swim: 4h 0 m
run: 5h 0 m
ride: 8h 51 m
Total: 17h 51 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Lung Busters - Beginner run: Recovery Jog ride: Hill Reps Strength/Endurance ride: Time Trial Work swim: Pool Sprints run: Run - Tempo ride: Time Trial Efforts swim: Iron Heart run: Tops & Tails - Intermediate ride: Long Endurance (5+ Hrs) swim: Recovery 2K run: Long Steady Distance

swim: 3h 38 m
run: 4h 42 m
ride: 11h 5 m
Total: 19h 25 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off run: Recovery Jog ride: Hill Reps Strength/Endurance ride: Easy Aerobic Bike swim: Swim - Nonstop run: Build Run swim: Pool Sprints ride: Bike Run Brick run: Recovery Jog

run: 2h 20 m
ride: 5h 15 m
swim: 1h 45 m
Total: 9h 20 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Usain Bolts ride: Hill Reps Strength/Endurance ride: Time Trial Efforts run: Treadmill Speed swim: Pool Sprints ride: The Wolf ride: Long Bike Brick swim: Open Water Foundation

swim: 3h 0 m
ride: 10h 33 m
run: 1h 0 m
Total: 14h 33 m

Week 11
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Loose Ends ride: Time Trial Efforts run: Roli-Polies swim: Pool Sprints ride: Over/ Unders ride: Bike Descending Brick (1) swim: Open Water Foundation

swim: 3h 0 m
ride: 6h 3 m
run: 0h 55 m
Total: 9h 58 m

Week 12
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
ride: Day Off ride: Standard 2-Hour Ride swim: Pool Sprints run: Recovery Jog run: Double Run Loop Effort swim: ACS ride: Ride for Time ride: Easy Aerobic Bike run: Recovery Jog

ride: 6h 1 m
swim: 2h 0 m
run: 2h 50 m
Total: 10h 51 m

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