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The final stretch
You’ve done the work, now it’s time to put the icing on the cake and make those final few sessions count.
Your Final Push: Race Simulation and Confidence Building
You’ve done the hard work, now it’s time to bring it all together. These last two weeks are focused on event preparation, helping you feel ready and confident for race day. We keep the three-session structure, but each workout now has a purpose tied directly to your triathlon. You’ll complete a swim session to reinforce technique and endurance, a bike-to-run brick workout to sharpen your transitions, and a mini triathlon rehearsal that simulates the race experience from start to finish.
This block is about practicing strategy, pacing, and fueling so nothing feels unfamiliar when the big day arrives. You’re not just training anymore, you’re rehearsing success.
Weeks 7 & 8 Race Prep
Session 1: Swim
- Warm-up: 100m easy
- Main: 6 × 50m steady, 20s rest
- Endurance: 300–400m continuous swim (focus on relaxed breathing)
- Cool down: 50m
Total: ~600m
Session 2: Bike + Run Brick
- Warm-up: 5 min easy
- Main: 30 min ride, steady pace with 5 × 1 min harder efforts
- Transition: 1.5–2 km jog straight off the bike
- Cool down: walk/stretch
Total: ~40–45 min
Session 3: Mini Tri Simulation (Race Rehearsal)
- Swim: 200m continuous (pool or open water)
- Transition: quick change
- Bike: 8 km ride steady
- Run: 1.5–2 km jog off the bike
Total: ~45–50 min, nearly race simulation