THE PLAN: your training schedule
Over the course of six weeks you'll complete 5 of the 6 cardio workouts (swimming, cycling or running) described in this program each week.

WEEK 1:
2 swims
2 bike rides
1 endurance run

WEEK 2
1 swim
2 bike rides
2 runs

WEEK 3
2 swims
2 bike rides 1 endurance run

WEEK 4
2 swims
1 bike ride
2 runs

WEEK 5
2 swims
2 bike rides
1 endurance run

WEEK 6
1 swim
2 bike rides
2 runs

Strength
Complement this plan with 2 total-body strength workouts a week on nonconsecutive days, and on the same days that you do your shorter cardio workout. Take the other 2 days off.

Warm-up
Begin each workout with 5-15 minutes of easy swimming, biking or walking/running, depending on which workout you're doing. The more intense your workout, the longer you should warm up.

Cool-down
End every workout with another 5-10 minutes at an easy pace, followed by stretches for all the muscles you've just worked. Hold each stretch for 20-30 seconds without bouncing; repeat 2-3 more times.

Note The duration of each workout includes the warm-up and cool-down.

Triathlon tips
For more information, visit the following Web sites:
insidetriathlon.com The inside scoop on training techniques, nutrition and gear. active.com Search and register online for hundreds of fitness events across the country. danskin.com/triathlon For women of all levels, this sprint-distance triathlon is the largest multisport series in the world.