Suggested daily training hours for triathlon
Table 8.1 from the Triathlete's Training Bible © Joe Friel, reprinting or redistribution of this chart is strictly prohibited | |||||||
| Weekly Hours | Suggested Daily Training Hours | ||||||
| 3:00 | 1:30 | :45 | :45 | Off | Off | Off | Off |
| 3:30 | 1:30 | 1:00 | 1:00 | Off | Off | Off | Off |
| 4:00 | 1:30 | 1:00 | 1:00 | :30 | Off | Off | Off |
| 4:30 | 1:30 | 1:00 | :45 | :45 | :30 | Off | Off |
| 5:00 | 1:30 | 1:00 | 1:00 | 1:00 | :30 | Off | Off |
| 5:30 | 1:30 | 1:15 | 1:00 | 1:00 | :45 | Off | Off |
| 6:00 | 1:30 | 1:15 | 1:00 | 1:00 | :45 | :30 | Off |
| 6:30 | 1:30 | 1:15 | 1:00 | 1:00 | 1:00 | :45 | Off |
| 7:00 | 1:30 | 1:30 | 1:15 | 1:00 | 1:00 | :45 | Off |
| 7:30 | 2:00 | 1:30 | 1:15 | 1:00 | 1:00 | :45 | Off |
| 8:00 | 2:00 | 1:30 | 1:15 | 1:15 | 1:00 | 1:00 | Off |
| 8:30 | 2:00 | 1:30 | 1:15 | 1:15 | 1:00 | 1:00 | :30 |
| 9:00 | 2:00 | 1:30 | 1:30 | 1:15 | 1:00 | 1:00 | :45 |
| 9:30 | 2:30 | 1:30 | 1:30 | 1:15 | 1:00 | 1:00 | :45 |
| 10:00 | 2:30 | 2:00 | 1:30 | 1:15 | 1:00 | 1:00 | :45 |
| 10:30 | 2:30 | 2:00 | 1:30 | 1:30 | 1:00 | 1:00 | 1:00 |
| 11:00 | 2:30 | 2:00 | 1:30 | 1:30 | 1:30 | 1:00 | 1:00 |
| 11:30 | 3:00 | 2:00 | 1:30 | 1:30 | 1:30 | 1:00 | 1:00 |
| 12:00 | 3:00 | 2:00 | 2:00 | 1:30 | 1:30 | 1:00 | 1:00 |
| 12:30 | 3:30 | 2:00 | 2:00 | 1:30 | 1:30 | 1:00 | 1:00 |
| 13:00 | 3:30 | 2:30 | 2:00 | 1:30 | 1:30 | 1:00 | 1:00 |
| 13:30 | 3:30 | 2:30 | 2:00 | 2:00 | 1:30 | 1:00 | 1:00 |
| 14:00 | 4:00 | 2:30 | 2:00 | 2:00 | 1:30 | 1:00 | 1:00 |
| 14:30 | 4:00 | 2:30 | 2:00 | 2:00 | 1:30 | 1:30 | 1:00 |
| 15:00 | 4:00 | 2:30 | 2:30 | 2:00 | 1:30 | 1:30 | 1:00 |
| 15:30 | 4:00 | 2:30 | 2:30 | 2:00 | 2:00 | 1:30 | 1:00 |
| 16:00 | 4:00 | 3:00 | 2:30 | 2:00 | 2:00 | 1:30 | 1:00 |
| 16:30 | 4:00 | 3:00 | 2:30 | 2:30 | 2:00 | 1:30 | 1:00 |
| 17:00 | 4:00 | 3:00 | 2:30 | 2:30 | 2:00 | 2:00 | 1:00 |
| 17:30 | 4:30 | 3:00 | 2:30 | 2:30 | 2:00 | 2:00 | 1:00 |
| 18:00 | 4:30 | 3:00 | 3:00 | 2:30 | 2:30 | 2:00 | 1:00 |
| 18:30 | 4:30 | 3:00 | 3:00 | 2:30 | 2:30 | 2:00 | 1:00 |
| 19:00 | 4:30 | 3:30 | 3:00 | 2:30 | 2:30 | 2:00 | 1:00 |
| 19:30 | 4:30 | 3:30 | 3:00 | 3:00 | 2:30 | 2:00 | 1:00 |
| 20:00 | 4:30 | 3:30 | 3:00 | 3:00 | 2:30 | 2:30 | 1:00 |
| 20:30 | 5:00 | 3:30 | 3:00 | 3:00 | 2:30 | 2:30 | 1:00 |
| 21:00 | 5:00 | 3:30 | 3:30 | 3:00 | 2:30 | 2:30 | 1:00 |
| 21:30 | 5:00 | 3:30 | 3:30 | 3:00 | 3:00 | 2:30 | 1:00 |
| 22:00 | 5:00 | 4:00 | 3:30 | 3:00 | 3:00 | 2:30 | 1:00 |
| 22:30 | 5:00 | 4:00 | 3:30 | 3:30 | 3:00 | 2:30 | 1:00 |
| 23:00 | 5:00 | 4:00 | 3:30 | 3:30 | 3:00 | 2:30 | 1:30 |
| 23:30 | 5:30 | 4:00 | 3:30 | 3:30 | 3:00 | 2:30 | 1:30 |
| 24:00 | 5:30 | 4:00 | 4:00 | 3:30 | 3:00 | 2:30 | 1:30 |
| 24:30 | 5:30 | 4:00 | 4:00 | 3:30 | 3:30 | 2:30 | 1:30 |
| 25:00 | 5:30 | 4:30 | 4:00 | 3:30 | 3:30 | 2:30 | 1:30 |
| 25:30 | 5:30 | 4:30 | 4:00 | 4:00 | 3:30 | 2:30 | 1:30 |
| 26:00 | 6:00 | 4:30 | 4:00 | 4:00 | 3:30 | 2:30 | 1:30 |
| 26:30 | 6:00 | 4:30 | 4:00 | 4:00 | 3:30 | 3:00 | 1:30 |
| 27:00 | 6:00 | 4:30 | 4:30 | 4:00 | 3:30 | 3:00 | 1:30 |
| 27:30 | 6:00 | 4:30 | 4:30 | 4:00 | 4:00 | 3:00 | 1:30 |
| 28:00 | 6:00 | 5:00 | 4:30 | 4:00 | 4:00 | 3:00 | 1:30 |
| 28:30 | 6:00 | 5:00 | 4:30 | 4:30 | 4:00 | 3:00 | 1:30 |
| 29:00 | 6:00 | 5:00 | 4:30 | 4:30 | 4:00 | 3:30 | 1:30 |
| 29:30 | 6:00 | 5:00 | 4:30 | 4:30 | 4:00 | 3:30 | 2:00 |
| 30:00 | 6:00 | 5:00 | 5:00 | 4:30 | 4:00 | 3:30 | 2:00 |
| 30:30 | 6:00 | 5:00 | 5:00 | 4:30 | 4:30 | 3:30 | 2:00 |
| 31:00 | 6:00 | 5:30 | 5:00 | 4:30 | 4:30 | 3:30 | 2:00 |
| 31:30 | 6:00 | 5:30 | 5:00 | 5:00 | 4:30 | 3:30 | 2:00 |
| 32:00 | 6:00 | 5:30 | 5:00 | 5:00 | 4:30 | 4:00 | 2:00 |
| 32:30 | 6:00 | 5:30 | 5:00 | 5:00 | 4:30 | 4:00 | 2:00 |
| 33:00 | 6:00 | 5:30 | 5:30 | 5:00 | 5:00 | 4:00 | 2:00 |
| 33:30 | 6:00 | 6:00 | 5:30 | 5:00 | 5:00 | 4:00 | 2:00 |
| 34:00 | 6:00 | 6:00 | 5:30 | 5:00 | 5:00 | 4:30 | 2:00 |
| 34:30 | 6:00 | 6:00 | 5:30 | 5:30 | 5:00 | 4:30 | 2:00 |
| 35:00 | 6:00 | 6:00 | 5:30 | 5:30 | 5:00 | 5:00 | 2:00 |
