Patrick — 3 sessions/week: typically 1 joint session + 1 solo tri session + 1 physio/weights. Swim target: ~13 min. Bike: ~38 min. Run: ~24 min. Transitions: ~2.5 min each.
Becky — 3 sessions/week: typically 1 joint session + 2 solo sessions. Running builds from 2km to 5km, once per fortnight to protect your knee. On off-run weeks you have a misc session (yoga, pilates, cross-trainer — anything you enjoy). Swim target: ~22 min. Bike: ~55 min. Run: ~38 min.
Joint sessions — About one per week, marked with a 🤝 TOGETHER badge. Train together, adjust pace individually.
Nutrition — Each week shows extra daily calories and protein to support your training. These are on top of your normal diet. Spread protein across meals. Hydrate well on training days.
Race day — Practice transitions at home. Rack bikes the night before. Have nutrition ready. You’ve got this. 💪