Table 1.

Type, intensity and duration of weekly training program.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1st session	-20 warm-up -15 min stretching -45 min mindfulness	-15 min run technique skills -45 min strength training	-120 m ride at 50–75% VO2max -15 min cooldown -15 min core	-15 min run technique skills -45 min strength training	-75 min run at 50–75% VO2max -20 min resistance training	-75 min swim at 75–90% VO2max	-15 min run technique skills -45 min strength training
2nd session	REST	-30 min warm-up -30 min run at 75–90% VO2max -15 min cooldown	REST	-30 min warm-up -30 min swim at 75–90% VO2max -15 min cooldown	REST	-60 min walk	-120 min ride at 50–75% VO2max -15 min core