Level 1: Tues-Swim 900m, Wed-45min bike, Thurs-30min run, Fri-swim 900m, Sat-45min bike + 10min run, Sun-30min bike.
Level 2: Tues-Swim 1200m, Wed-1hr bike, Thurs-35min run, Fri-swim 1400m, Sat-1hr bike + 10min run, Sun-40min run
Level 3: Tues-bike 1hr15min, Wed-swim 1500m, Thurs-1hr10min bike including seven 20 second sprints with 2 minute moderate bike between sprints, Fri-1700m swim + 40min run + four 20 second “relaxed sprints”, Sat-1hr30min bike + 10 min run, Sun-1600m swim + 50min run