This is a 16 week program geared toward the intermediate triathlete. You will need to be able to swim continuously for 300 yds, jog for 3 miles, and bike 20 miles.
Each week consists of 3 swims, 3 bikes and 3 runs.
The total time training each week ranges from 6.5 hours to 11.25 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 program. This allows for proper adaptations to the physical stresses you will endure. The 4th week allows your body to recover and reduces the chance of injury. Not only does this allow for physical rest but also mental.