Monday
• 8AM SWIM, Paul Roos
• 17:20 RUN, Landbousaal

Tuesday
• 5:45AM BIKE, Landbousaal (intervals- intermediate and advanced riders)
• 8AM RUN, Landbousaal
• 12PM SWIM, Maties Indoor Pool
• 18:00 GYM, Blaawklippen (Strength and Conditioning)

Wednesday
• 8AM BIKE, Landbousaal
• 17:20 RUN, Landbousaal
• 18:45 SWIM, Maties Indoor Pool

Thursday
•5:30AM BIKE, Landbousaal (tempo loop with safety car- intermediate and advanced riders split into 2 groups)
• 8AM SWIM, Maties Indoor Pool
• 18:00 GYM, Blaawklippen

Friday
• 6AM RUN, Landbousaal

Saturday
• 7:30AM RUN, Jonkershoek
• Sea Swim (details tbc, depends on conditions)

Sunday
• AM BIKE, details tbc
• STS Half Ironman Mock Tri, Gordon's Bay