| Time (min) | Distance (km) | |||||||||
| Swim | Bike | Run | Swim | Bike | Run | |||||
| Wk1 | 150 | 145 | 55 | Wk1 | 3.1 | 75 | 10 | |||
| Wk2 | 135 | 174 | 36 | Wk2 | 3.4 | 78.5 | 6.5 | |||
| Wk3 | 75 | 186 | 73 | wk3 | 2.1 | 40 | 13 | |||
| Wk4 | 150 | 170 | 82 | Wk4 | 3.8 | 40 | 15.5 | |||
| Wk5 | 75 | 181 | 32.5 | Wk5 | 1.7 | 60.1 | 5.5 | |||
| Wk6 | 150 | 68 | 32.5 | Wk6 | 3.9 | 40 | 5.5 | |||
| Wk7 | 75 | 138 | 30 | Wk7 | 1.4 | 60 | 5 | |||
| Wk8 | 0 | 44 | 100 | Wk8 | 0 | 20 | 18 | |||
| Wk9 | 40 | 0 | 25 | Wk9 | 1.4 | 0 | 4.5 | |||
| Race | 16 | 57 | 24 | Race | .75 | 30 | 5 | |||