This is a 16 week program geared toward the beginner triathlete. You will need to be able to swim continuously for 2oo yards in a pool, walk/jog for 3 miles and bike for 15 miles.
Each week consists of 3 swims, 3 bikes and 3 runs. The total time spent training each week ranges from 6.5- 9.5 hours Monday through Saturday with Sunday as a rest day.
You will build distance and intensity for 3 weeks and then recover for 1 week. Repeating this throughout the 16 week training program. This allows for proper adaptations to the physical stresses you will endure. The fourth week allows your body to recover and reduces the chance of injury. Not only does this allow for physical rest but also mental.