Just how fit are you right now? Should you be exercising at all without getting a physical? Just to be safe, why not click here and take this simple fitness level test offered by the American Heart Association? 

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THE CONCHATHON RUN-BIKE-SWIM CALENDAR
WEEK 1 WEEK 4 WEEK 7 WEEK 10
SUN   Bike 15 minutes Bike 25 minutes Bike 25 minutes
MON        
TUES Walk continuously 15 minutes Walk 25 minutes Jog slowly 5 min          Walk 5 min (2x) Jog 15 minutes, Walk 10 minutes
WED     Bike 20 minutes Bike 30 minutes
THUR Walk continuously 15 minutes Bike 15 minutes    
FRI     Jog slowly 5 min          Walk 5 min (2x) Jog 15 minutes, Walk 10 minutes
SAT Walk 15-20 minutes Walk 20-25 minutes Bike 20 minutes Bike 30 minutes
WEEK 2 WEEK 5 WEEK 8 WEEK 11
SUN   Bike 15 minutes Walk 30 minutes Swim any stroke 5-10 minutes
MON Walk 20 minutes      
TUES   Walk 25 minutes Jog 5 min,    Walk 5 min (3x) Walk 30 minutes
WED Walk 20 minutes     Bike 25 minutes
THUR   Bike 20 minutes Bike 20 minutes  
FRI Walk 20-25 minutes   Walk 30 minutes Jog 15 minutes
SAT   Walk 25 minutes   Bike 25 minutes
WEEK 3 WEEK 6 WEEK 9 WEEK 12
SUN Walk 20 minutes Bike 20 minutes Jog 5 min, Walk 5 min (3x) Swim 10 minutes
MON Bike continuously 10 minutes   Bike 25 minutes  
TUES   Walk 30 minutes   Jog 20 minutes
WED Walk 20 minutes   Jog 10 min, Walk 5 min (2x) Bike 30 minutes
THUR Bike 10 minutes Bike 25 minutes Bike 25 minutes  
FRI       Jog 15 minutes
SAT Walk 20 minutes Walk 30 minutes Jog 10 min, Walk 5 min (2x) Bike 25 minutes
WEEK 13 WEEK 16 WEEK 19 WEEK 22
SUN Swim 10 minutes Swim 20 minutes Swim 20 minutes           Bike 25 minutes Bike 8-10 miles
MON   Bike 25 minutes    
TUES Jog 20 minutes   Jog 30 minutes Jog 2 miles
WED Swim 15 minutes Jog 25 minutes   Swim 600-800 yards
THUR   Swim 20 minutes Bike 35 minutes Bike 5-6 miles
FRI Jog 20 minutes      
SAT Bike 30 minutes Walk 30 minutes           Bike 20 minutes Swim 20 minutes           Jog 20 minutes Jog 2-3 miles
WEEK 14 WEEK 17 WEEK 20 WEEK 23
SUN Swim 15 minutes   Bike 30 minutes Swim 800-900 yards
MON   Swim 20 minutes    
TUES Bike 30 minutes   Swim 25 minutes Bike 6-8 miles
WED Swim 15 minutes Jog 30 minutes   Jog 2 miles
THUR   Bike 30 minutes Jog 2 MILES  
FRI Jog 20 minutes     Swim 500-700 yards
SAT Swim 15 minutes Jog 20 minutes          Swim 20 minutes Bike 5-8 MILES           Swim 500-800 YARDS Bike 8-12 miles              Jog 1-2 miles
WEEK 15 WEEK 18 WEEK 21 WEEK 24
SUN   Bike 25 minutes Jog 2 miles  
MON Bike 35 minutes     Swim 600-800 yards
TUES Swim 15 minutes Jog 25 minutes Swim 500-800 yards Bike 6-8 miles
WED Jog 25 minutes Swim 25 minutes Bike 5-6 miles Jog 2-3 miles
THUR     Jog 1.5 miles  
FRI Bike 30 minutes Bike 30 minutes    
SAT Jog 25 minutes Jog 25 minutes Swim 500-600 yards Bike 10-12 miles
WEEK 25 WEEK 28 WEEK 31 WEEK 34
SUN Swim 800-1000 yards  Run 2-3 miles Swim 800-1000 yards  Run 3 miles Swim 800 yards            Run 2 miles Swim 1000-1200 yards  Run 3-4 miles
MON        
TUES Run 2 miles Run 2-3 miles Run 4 miles Run 4 miles
WED Swim 600-800 yards  Bike 6-8 miles Swim 800 yards           Bike 6-8 miles Swim 800 yards            Bike 8-10 miles Swim 1000-1200 yards  Bike 8-10 miles
THUR Run 1-2 miles Run 2 miles Run 2 miles Run 2 miles
FRI       Swim 800-1000 yards
SAT Bike 8-10 miles Bike 10-14 miles Bike 10-12 miles Bike 12-14 miles
WEEK 26 WEEK 29 WEEK 32 WEEK 35
SUN Swim 800-1000 yards Run 3 miles Swim 1000 yards         Run 2 miles Swim 800-1000 yards  Run 2-3 miles Swim 1200 yards         Run 3 miles
MON        
TUES Run 2 miles Run 3 miles Run 3 miles Run 4 miles
WED Swim 600-800 yards     Bike 6-8 miles Swim 800-1000 yards  Bike 6-8 miles Swim 800-1000 yards  Bike 8-10 miles Swim 1000-1400 yards  Bike 10 miles
THUR Run 2 miles Run 2 miles Run 3 miles Run 2 miles
FRI       Swim 800 yards
SAT Bike 10-12 miles Bike 10-12 miles Bike 12-14 miles Bike 14-16 miles
WEEK 27 WEEK 30 WEEK 33 WEEK 36
SUN Swim 800 yards            Run 2 miles Swim 800-1000 yards  Run 2-3 miles Swim 1000 yards         Run 3 miles Swim 1200-1400 yards  Run 3 miles
MON        
TUES Run 2-3 miles Run 2 miles Run 3 miles Run 5 miles
WED Swim 800-1000 yards            Bike 6-8 miles Swim 800-1000 yards  Bike 8-10 miles Swim 800-1000 yards  Bike 10 miles Swim 1200-1600 yards  Bike 10-12 miles
THUR Run 1-2 miles Run 1-2 miles Run 2 miles Run 2-3 miles
FRI     Swim 800 yards Swim 800-1000 yards
SAT Bike 10 miles Bike 12-14 miles Bike 12-14 miles Bike 14-16 miles
WEEK 37 WEEK 40 WEEK 43 WEEK 46
SUN Swim 1200-1400 miles  Run 3-4 miles Swim 1200 yards         Run 3-4 miles Swim 1200-1400 yards  Run 4-5 miles  
MON     Bike 8-10 miles  
TUES Run 5 miles Run 5 miles Run 4-6 miles  
WED Swim 1200-1600 yards  Bike 12-14 miles Swim 1600 yards         Bike 12-14 miles Swim 1800-2000 yards  Bike 14-16 miles  
THUR Run 3 miles Run 3 miles Run 3-4 miles  
FRI Swim 1000 yards Swim 1200-1400 yards Swim 1600 yards  
SAT Bike 16-18 miles Bike 18-20 miles Bike 18-20 miles  
WEEK 38 WEEK 41 WEEK 44 WEEK 47
SUN Swim 1200-1400 yards  Run 3 miles Swim 1200-1400 yards  Run 4-5 miles Swim 1200 yards         Run 4 miles  
MON     Bike 6-8 miles  
TUES Run 4 miles Run 5 miles Run 3-4 miles  
WED Swim 1400-1600 yards  Bike 12 miles Swim 1600-1800 yards  Bike 14-16 miles Swim 1200 yards         Bike 10-12 miles  
THUR Run 3 miles Run 4 miles Run 2 miles  
FRI Swim 1000 yards Swim 1400-1600 yards Swim 800-1000 yards  
SAT Bike 16-18 miles Bike 20 miles Bike 12-14 miles  
WEEK 39 WEEK 42 WEEK 45 WEEK 48
SUN Swim 1200-1400 yards  Run 3-4 miles Swim 1400 yards         Run 4-5 miles Swim 1000-1200 yards Run 2 miles  
MON     Bike 6 miles  
TUES Run 4 miles Run 4-6 miles Run 2-3 miles  
WED Swim 1600-1800 yards  Bike 12 miles Swim 1800-2000 yards  Bike 14 miles Swim 1000-1200 yards Bike 10-12 miles  
THUR Run 3 miles Run 3-4 miles Run 2 miles  
FRI Swim 1000-1200 yards Swim 1400 yards         Swim 800-1000 yards  
SAT Bike 18-20 miles Bike 18-20 miles Bike 12-14 miles