How to organize your training week as an amateur triathlete

Based on episode 3 of the KUMI podcast with Víctor Pérez, head coach at Pegasus Tri

Organizing your training week can be as challenging as crossing the finish line of a triathlon. Between work, family, and other responsibilities, many amateur athletes end up training without structure and without knowing if they're actually improving. Sound familiar?

In episode 3 of the KUMI Tailor Design podcast, we talked with Víctor Pérez Jaramillo , coach at Pegasus Tri and a graduate in sports training, who shared clear, realistic and applicable advice to help you build a training week with purpose and intelligence.

1. The plan adapts to you, not you to the plan

One of the most common mistakes is copying generic training plans without considering your real life. Victor makes this clear:

"Training should be tailored to the athlete, like a custom-made suit."

Start by answering these questions:

• How many actual days can you train?
• When do you have the most energy?
• What are your family or work responsibilities?

From there, build a plan that is sustainable.

2. Prioritize low intensity (even though it sounds counterintuitive)

Many believe that training hard every day is the key. But it's not. According to Víctor, 80% of your training should be low-intensity . This allows you to build muscle mass, avoid injuries, and improve your aerobic capacity.

Reserve the other 20% for more intense sessions, ideally spaced throughout the week to facilitate recovery.

3. Separate hard training sessions and listen to your body

Avoid scheduling all your demanding workouts together. If you have a tough bike ride and a run, separate them!

Running, for example, is very aggressive on joints and ligaments, so it is better to spread out the sessions (e.g., Monday, Wednesday and Friday) and not do them on consecutive days.

4. Fewer sessions, more focus

Can you only train five days a week? No problem! The key is prioritizing:

• The longest possible sessions (when seeking endurance)
• Controlled high intensity (when seeking improvement in less time)
• Your weakest discipline (to balance your performance)

5. Rest without guilt (but with good judgment)

Rest is also a form of training. And to know if you're doing it right, Víctor recommends observing indicators such as:

• Your resting heart rate (should decrease if you're recovered)
• Your heart rate variability (higher = better recovery)

Listen to your body, but supplement that with data. Experience will help you know when to push and when to pause.

6. Are you really improving?

Not all progress is measured in watts or minutes. Sometimes, training at the same intensity with a lower heart rate is already a sign of adaptation.

Even so, Victor recommends using constant reference tests :

• 5k race
• 20 minutes all-out cycling
• 400m or 1500m in swimming

Repeat the same test periodically and measure under the same conditions. That's your best guide to real improvement.

7. If you don't improve, seek help

Training hard and not seeing results can be frustrating. But often it's about not having the right dosage . As Victor says:

"Go to a coach who understands science, but also people."

It's not about training like an elite if your life doesn't allow it. It's about training better with what you have.

Thanks, Victor! You can follow him on Instagram as @victoradrianpj and contact the team at @pegasustri

And remember that at www.kumi-mx.com you can find clothing to accompany you in every session with style, comfort, and performance. See you in the next episode!