Mon

Tue

Wed

Thu

Fri

Sat

Sun

Rest day

Strength training (level 1) and
endurance swim (level 2)

Overdistance bike (level 1)

Short uphill run (level 4)

Strength-training (level 1) and
interval swim (level 4)

Overdistance swim (level 1) and
overdistance run (level 1)

Overdistance bike (level 1) and
endurance run (level 2)

Baseline date (pref. a Saturday)

Year

Month

Day

Maximum heart rate

MHR