You probably have pretty ambitious goals, and can reach them in 6 weeks. You'll work out about 3 hours per week in the first two weeks, close to 5 hours in weeks three and four, 5 hours and 45 minutes in the fifth week, and just 1 hour and 45 minutes leading up to your race.

Each intensity level, or training "Zone," corresponds to a specific target heart rate in relation to your maximum heart rate (sometimes calculated as 220 minus your age).

• Zone I: Training Zone I workouts should be performed at 50-60 percent of maximum heart rate. This should feel easy. Your breathing should be slightly elevated, but you should be able to hold a conversation without trouble.
• Zone II: Training Zone II workouts should be performed at 60-70 percent of maximum heart rate. This is a moderately easy pace. Your breathing will feel more labored, but you should still be able to talk.
• Zone III: Training Zone III workouts should be performed at 70-80 percent of maximum heart rate. This is a moderate pace. It'll be hard to hold a conversation-you can spit out a few words at a time.
• Zone IV: Training Zone IV workouts should be performed at 80-90 percent of maximum heart rate. This is a moderately hard pace. You'll be struggling to talk. But remember-it's not all out. You should still be able to maintain this pace for around 20 minutes.

To truly be your best on race day, pair this workout with the 1,427 tips and tricks you'll find in The Triathlete's Training Bible, the new book from triathlon coaching legend Joe Friel.