CYCLING WORKOUTS
Cycling comes next in the triathlon, and while it is the longest portion of the event, most agree it's also the easiest. Just remember, you'll still need to run for a few miles after biking, so save something for that finish! You can use a mountain bike, but using a road bike will make things easier because the road bike is lighter and the tires dramatically reduce rolling resistance. If you live in a cold or wet climate, you can perform all of your cycling training on an indoor bike.

Bike 1: The Soft-Pedal
What you'll do Pedal in nice, smooth circles with minimum effort over flat terrain, or with minimal resistance on a stationary bike. You won't need to warm up or cool down (but do stretch afterward).
Heart rate 30-40 percent of your MHR
RPE 2-3
Duration 20-30 minutes
Calories burned 100-180

Bike 2: Cruise Intervals
What you'll do After a 10- to 15-minute warm-up, stretch or shake out any areas that feel sore or tight. Next, ride moderately hard for 5 minutes, and then either pedal at an easy effort (RPE 2-3) or stop riding completely, taking time to recover. Repeat 2-4 times, then cool down thoroughly.
Heart rate 70-80 percent of your MHR for the work interval; allow your heart rate to fall below 50 percent during the rest interval.
RPE 6-7 for the work interval; 2-3 for the rest interval
Duration 45-60 minutes
Calories burned 400-700

RUNNING WORKOUTS
Running is the most physically and mentally demanding part of any triathlon. Fortunately, it only lasts 2-4 miles in a short-distance triathlon, and you can walk much of that if you're feeling tired. However, if you're true to your endurance run (which you'll do every week), you ought to have no trouble finishing. Do not work out in walking or cross-training shoes; you absolutely must train and race in running-specific shoes that suit your biomechanics. Go to your local running store (or visit roadrunnersports.com) and seek expert help in choosing shoes.

Run 1: Tempo
What you'll do After a 10- to 15-minute warm-up, settle into a moderately hard running pace for 5-20 minutes. Keep your rhythm steady and focus on breathing deeply and maintaining proper running form (torso erect, shoulders and hands relaxed, with arms moving forward, elbows bent at 90 degrees, feet rolling heel-to-toe with a natural stride). Perform this workout every other week, and cool down thoroughly afterward.
Heart rate 70-80 percent of your MHR
RPE 6-7
Duration 15-35 minutes
Calories burned 200-400

Run 2: Endurance
What you'll do After warming up, go for a long, moderately easy run. Long runs forge the physical strength and mental fortitude you need to endure the final stretches of the triathlon. Over the 6 weeks, build up the duration of this run to 1 hour or more, but don't increase the duration by more than 10 percent a week. Pay close attention to your heart rate during your long runs to prevent overtraining. It's perfectly acceptable -- and smart -- to walk portions of your long runs. Afterward, cool down.
Heart rate 50-60 percent of your MHR
RPE 4-5
Duration 45-60 minutes
Calories burned 350-550