TIU Triathlon Training!!!! Calendar & Workout

“The difference between the impossible and the possible lies in determination.”

It’s triathlon training time!! Triathlon is one of my favorite sports and it’s been way too long since I’ve competed. For me, the driving force behind training has
always been the emotion that comes with completing something you’ve set out to do and the accomplishment of a physical challenge. You can read more about what inspired me to start competing here.

Seeing so many of your photo check-ins in the community made me miss the physical and mental challenge of the sport. It has inspired me to sign up for a race :) It’s been a few years since my last triathlon and what better time than NOW to get back in the saddle and hit the pavement.

With Katrina’s wedding on the horizon, training is also a great way to get in shape for that bridesmaid dress #TIUBridesmaid :)

If you’ve been following us on Instagram and Twitter, you’ll see that I’m currently training for a race and I’m sharing my training plans with the team!

I created two downloadable training programs just for you ~ an 8 week Sprint and 12 week Olympic distance calendar. Throughout the next couple months I’ll also be posting great tips including my favorite training and race gear, proper nutrition while training, transition area tips, choosing a race, race day tips and more! I’ll also be checking in with my training sessions with you on Instagram and Twitter. If you are training for a race with me, make sure you hashtag #TIUTri. I’m really excited… let’s do this together!!


**Remember to stretch after each session and use a foam roller to prevent injury. It’s your new best friend :) Along with R.I.C.E. ~ Rest, Ice, Compression & Elevation!

Right click HERE and select “save as…” to download your 8 Week Sprint distance training calendar!

Right click HERE and select “save as…” to download your 12 week Olympic distance training calendar!

Rate of Perceived Exertion (RPE):

You will see numbers in parenthesis on your calendar. These numbers will help determine the intensity of your training session.

1 – 2 = Easy, Comfortable, Conversational Pace (50-55% effort)
3 – 4 = Aerobic/Endurance Pace (60-70% effort)
5 – 6 = Moderate Pace (75-80% effort)
7  = Uncomfortably Comfortable/Sub -Threshold Pace (85% effort)
8  = Threshold/Hard Pace (90% effort)
9  = Challenging/Very Hard Pace (95% effort)
10 = All Out Sprint (100% effort)

Intervals: These workouts help increase speed. They include moderate, sub-threshold, and threshold intervals interspersed with recovery. I encourage you to add interval sprints into at least one swim, bike and run per week.

Example: Go hard for 1 minute, then 1 minute low intensity followed by 1 minute off and repeat. Spin class is great for bike intervals and a local high school track is great for run intervals.

*Brick Workout: Complete your run immediately following your bike workout. This workout will help improve your bike-to-run efficiency!

Swim, Bike, Run… Lift!

In addition to cardio, strength training is imperative when preparing for a triathlon. Building strong, lean muscles will prevent injury, increase performance and endurance while also improving stability. Strength training should be done 2-3 times per week. This video is a full body, functional strength training workout for triathletes ~ it works all the muscles you use for your run, bike and swim along with improving coordination. You can do this workout or any other full body Tone It Up routines, including your fave from your Beach Babe DVD.

Get your Strength Training Printable Workout HERE! Just Right Click and Select “Save As…”

Success in triathlon depends on several factors and proper nutrition is imperative when training for any race. If you’re on the Tone It Up Nutrition Plan you are fueling your body with all the delicious nutrients it needs to power through training and stay strong on race day!

Want to join the Tone It Up team?

Join here todayTone It Up Team!

Nutrition Plan Become A Member

We want YOU to be our next success story! Join the team here!!


your trainers ♥



  1. Mayra says:

    Reading your blog about the Triathlon helps me from freaking out and backing out. Thanks Karena! I really needed that.

  2. I am doing my first sprint triathlon in 6 weeks which is bitter sweet because it will also be my son’s 2nd birthday! I have been training for about 3.5 weeks now, and super excited to follow this plan to help me out even more.

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