6 Week TriSchedule Challenge
Built for Performance. Designed for Results.
Week 1 – Build the Base
Monday
Run Session
10 min warmup jog
3 × 5 min steady effort (2 min recovery)
10 min cooldown
10 min warmup jog
3 × 5 min steady effort (2 min recovery)
10 min cooldown
Tuesday
Bike Intervals
10 min warmup
4 × 6 min moderate (3 min easy)
10 min cooldown
10 min warmup
4 × 6 min moderate (3 min easy)
10 min cooldown
Wednesday
Strength
3 sets: Squats, Pushups, Rows
12 reps each
3 sets: Squats, Pushups, Rows
12 reps each
Thursday
Swim
200 warmup
6 × 100 steady
200 cooldown
200 warmup
6 × 100 steady
200 cooldown
Friday
Active Recovery
Light stretching or walking
Light stretching or walking
Saturday
Long Bike
60 min steady endurance ride
60 min steady endurance ride
Sunday
Long Run
45 min easy conversational pace
45 min easy conversational pace
Week 2 – Build Endurance
Monday
Run Progression
4 × 5 min steady (2 min recovery)
4 × 5 min steady (2 min recovery)
Tuesday
Bike Intervals
5 × 6 min moderate
5 × 6 min moderate
Wednesday
Strength
Full body circuit, slightly heavier
Full body circuit, slightly heavier
Thursday
Swim
8 × 100 steady
8 × 100 steady
Friday
Mobility
Foam rolling + stretching
Foam rolling + stretching
Saturday
Long Bike
75 min steady ride
75 min steady ride
Sunday
Long Run
50 min easy
50 min easy
Week 3 – Add Intensity
Monday
Run Intervals
5 × 4 min strong effort
5 × 4 min strong effort
Tuesday
Bike Threshold
4 × 8 min threshold
4 × 8 min threshold
Wednesday
Strength
Lower reps, heavier load
Lower reps, heavier load
Thursday
Swim
10 × 100 steady
10 × 100 steady
Friday
Recovery
Light yoga or walk
Light yoga or walk
Saturday
Long Bike
90 min endurance
90 min endurance
Sunday
Long Run
60 min easy
60 min easy
Week 4 – Recovery Week
Monday
Easy Run30 min jog
Tuesday
Easy Spin45 min
Wednesday
Light CircuitBodyweight focus
Thursday
Swim800 easy
Friday
Full Rest
Saturday
Steady Ride60 min
Sunday
Easy Run40 min
Week 5 – Peak Build
Monday
Hard Intervals6 × 4 min hard
Tuesday
Threshold Ride5 × 8 min
Wednesday
Heavy StrengthControlled lifting
Thursday
Swim12 × 100 steady
Friday
Mobility
Saturday
Long Ride100 min endurance
Sunday
Long Run70 min steady
Week 6 – Challenge Week
Monday
Race Pace RunIntervals at race effort
Tuesday
Race Simulation Ride
Wednesday
Activation Session
Thursday
Race Effort Swim
Friday
Full Recovery
Saturday
Brick WorkoutBike + Run combo
Transition Run20 min steady off the bike
Sunday
Final Long EffortStrong finish run