ORIENTATION
Program Introduction
SuperCoach FAQ
Weekly Schedule Outline

TRAINING SCHEDULES
ORIENTATION
Week 1
Week 2

PRE-SEASON
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15
Week 16
Week 17
Week 18
Week 19
Week 20
Week 21
Week 22

COMPETITIVE SEASON
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12

TAPER PERIOD
Week 1
Week 2
 




Weekly Schedule Outline

The typical training week for all programs is as follows, in the suggested order, with the most significant daily session in bold.
  • Monday:
    • Swim - moderate intensity & duration
    Bike - low intensity & duration
  • Tuesday:
    • Bike - moderate-to-high intensity, moderate duration
    Run - moderate intensity, lower duration
  • Wednesday:
    • Swim - moderate-to-high intensity, moderate duration
    Bike - moderate intensity, low-to-moderate duration
  • Thursday:
    • Swim - low intensity, long duration
    Run - high intensity, moderate duration
  • Friday:
    • Complete recovery day
  • Saturday:
    • Bike - longest duration, moderate-to-high intensity
    Run - moderate intensity & low-to-medium duration
  • Sunday:
    • Run - longest duration, lowest intensity
    Bike - short duration, low intensity