{"id":3334,"date":"2025-01-23T13:09:29","date_gmt":"2025-01-23T19:09:29","guid":{"rendered":"https:\/\/uwm.edu\/wellness\/?page_id=3334"},"modified":"2026-03-26T12:03:50","modified_gmt":"2026-03-26T17:03:50","slug":"smart-goal-planning-for-the-urec-triathlon","status":"publish","type":"page","link":"https:\/\/uwm.edu\/wellness\/smart-goal-planning-for-the-urec-triathlon\/","title":{"rendered":"SMART Goal Planning for the UREC Triathlon"},"content":{"rendered":"\n<section class=\"uwm-u-py-80\"><div class=\"uwm-l-container--base uwm-l-container--overflow-hidden\">\n<p class=\"lead-in\">The UREC Indoor Triathlon hosted  is a great way to try something new in 2026. But if you&#8217;re new to this space, you might ask yourself what it takes to complete this challenge. The Peer Health Educators and University Recreation are partnering to provide students with tips to complete their first triathlon and opportunities to practice setting SMART goals.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-leisurely-moderate-or-fast\">Leisurely, Moderate, or Fast?<\/h2>\n\n\n\n<p>Students have from Monday, February 9 to Friday, February 20 to complete the UREC Indoor Triathlon. What they do in that time span is up to them! They can take their time and go slow, or aim to complete it all in one day, the choice is theirs! See below for tips and quick guides to completing the Triathlon at different paces.<\/p>\n\n\n\n<div class=\"uwm-l-row\">\n<div class=\"uwm-l-col\">\n<h3 class=\"wp-block-heading\" id=\"h-leisurely\">Leisurely<\/h3>\n\n\n\n<p>Take your time and complete the challenge at a leisurely pace! This is a great opportunity if you&#8217;re a beginner or new to the challenge. Below are tips for completing the Triathlon at a leisurely pace:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Take the full twelve days to complete it if you have to<\/li>\n\n\n\n<li>In a standard 7-day week, exercise for 3 days, and take 4 days of rest<\/li>\n\n\n\n<li>Your distances can be broken up into six days of work in the 12 days of the program. Find a duration and schedule that works best for you\n<ul class=\"wp-block-list\">\n<li>See examples of the schedule to the right or below in the <a href=\"https:\/\/uwm.edu\/wellness\/smart-goal-planning-for-the-urec-triathlon\/#SMARTgoals\">SMART Goals section.<\/a><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Rest day tips: \n<ul class=\"wp-block-list\">\n<li>Stay active and hydrated<\/li>\n\n\n\n<li>Don&#8217;t let your body stiffen up, keep moving<\/li>\n\n\n\n<li>Refuel with water and electrolytes<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"uwm-l-col\">\n<h3 class=\"wp-block-heading\" id=\"h-example-of-a-schedule\">Example of a Schedule<\/h3>\n\n\n\n<figure class=\"uwm-c-table uwm-c-table--stripe\"><table><thead><tr><th>Day<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>1\/2 Bike<\/td><\/tr><tr><td>2<\/td><td>Off<\/td><\/tr><tr><td>3<\/td><td>1\/2 Run<\/td><\/tr><tr><td>4<\/td><td>1\/2 Swim<\/td><\/tr><tr><td>5<\/td><td>Off<\/td><\/tr><tr><td>6<\/td><td>Off<\/td><\/tr><tr><td>7<\/td><td>Off<\/td><\/tr><tr><td>8<\/td><td>1\/2 Bike<\/td><\/tr><tr><td>9<\/td><td>Off<\/td><\/tr><tr><td>10<\/td><td>1\/2 Run<\/td><\/tr><tr><td>11<\/td><td>1\/2 Swim<\/td><\/tr><tr><td>12<\/td><td>Off<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><strong>SMART Goal: <\/strong>Over the next 5 days, I will bike half of the distance (10K) on Monday, take Tuesday off to rest, run half the distance (2.5K) on Wednesday, swim half the distance (200m) on Thursday, and take 3 days to rest. Repeat the following week to complete.<\/figcaption><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div class=\"uwm-l-row\">\n<div class=\"uwm-l-col\">\n<h3 class=\"wp-block-heading\" id=\"h-moderate\">Moderate<\/h3>\n\n\n\n<p>For the moderate pace, aim to take about a week to finish the challenge. This is a good way to break up those challenging days, while still feeling like you pushed yourself in the end. We have options below for those beginners to the triathlon space, and those who might be a bit more advanced in fitness level. <\/p>\n\n\n\n<p><strong>Moderate (beginner)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Try leaving two rest days between the days that give you the most trouble, complete the workouts in four days<\/li>\n\n\n\n<li>Or, try going every other day to the gym to keep up with the habit. <\/li>\n\n\n\n<li>When considering which events to do each workday, consider how long it might take you to complete your workout:\n<ul class=\"wp-block-list\">\n<li>Try just two events per day if you take your time during your exercise<\/li>\n\n\n\n<li>Or, cut the distances and do all three each workday if you move at a faster pace. <\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p><strong>Moderate (advanced)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Try for just one rest day sandwiched in seven days of work, and split your distances in half for an easy way to look at the challenge. \n<ul class=\"wp-block-list\">\n<li>See examples of the schedule to the right or below in the <a href=\"https:\/\/uwm.edu\/wellness\/smart-goal-planning-for-the-urec-triathlon\/#SMARTgoals\">SMART Goals section.<\/a><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>If you&#8217;re feeling up for it, do full distances in three days, but take two rest days after your hardest activity.<\/li>\n\n\n\n<li>Try breaking the distances up into 1\/3rds with two events per day, and the last day having just one event. Combine events on workdays 1-4 (five days total work over seven days).<\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"uwm-l-col\">\n<h3 class=\"wp-block-heading\" id=\"h-example-of-a-beginner-schedule\">Example of a Beginner Schedule<\/h3>\n\n\n\n<figure class=\"uwm-c-table uwm-c-table--stripe\"><table><thead><tr><th>Day<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>Full Bike<\/td><\/tr><tr><td>2<\/td><td>Off<\/td><\/tr><tr><td>3<\/td><td>1\/2 Run<\/td><\/tr><tr><td>4<\/td><td>1\/2 Run<\/td><\/tr><tr><td>5<\/td><td>Off<\/td><\/tr><tr><td>6<\/td><td>1\/2 Swim<\/td><\/tr><tr><td>7<\/td><td>1\/2 Swim<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><strong>SMART Goal:<\/strong> Over the next 7 days, I will complete the total bike distance (20K) on Monday, rest on Tuesday, split the run distance between Wednesday and Thursday (2.5K each day), rest on Friday, and split the swim distance between Saturday and Sunday (200m each day).<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-example-of-an-advanced-schedule\">Example of an Advanced Schedule<\/h3>\n\n\n\n<figure class=\"uwm-c-table uwm-c-table--stripe\"><table><thead><tr><th>Day<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>1\/2 Swim<\/td><\/tr><tr><td>2<\/td><td>1\/2 Bike<\/td><\/tr><tr><td>3<\/td><td>1\/2 Run<\/td><\/tr><tr><td>4<\/td><td>Off<\/td><\/tr><tr><td>5<\/td><td>1\/2 Swim<\/td><\/tr><tr><td>6<\/td><td>1\/2 Bike<\/td><\/tr><tr><td>7<\/td><td>1\/2 Run<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><strong>SMART Goal: <\/strong>Over the next 7 days, I will complete half of each activity per day (swim, bike, run, rest) and repeat until completion<\/figcaption><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div class=\"uwm-l-row\">\n<div class=\"uwm-l-col\">\n<h3 class=\"wp-block-heading\" id=\"h-fast\">Fast<\/h3>\n\n\n\n<p>The quickest of them all, the fast pace aims to get this program done in one to three day. No days off, straight through. If you&#8217;re up for the challenge, get creative with how you can come out on top. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>If you can handle it, avoid a rest day to hit your goal of under three days. <\/li>\n\n\n\n<li>If you&#8217;re aiming for three full days of work: \n<ul class=\"wp-block-list\">\n<li>Try doing a third of the distance of all three events each day<\/li>\n\n\n\n<li>Half the distance of two events each day<\/li>\n\n\n\n<li>Or, go the full distance of each event each day! <\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>If you only have two days: \n<ul class=\"wp-block-list\">\n<li>Get creative! Try 1\/2 distances of all three events<\/li>\n\n\n\n<li>Or, pick your best events and get them both done on the same day, and save the last event for tomorrow<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>If you&#8217;re a triathlon regular, and want to do it all in one day, consider your pace. If it takes you longer than three hours to complete the challenge, consider taking a break between events (especially bike and swim). <\/li>\n<\/ul>\n<\/div>\n\n\n\n<div class=\"uwm-l-col\">\n<h3 class=\"wp-block-heading\" id=\"h-example-of-a-schedule-0\">Example of a Schedule<\/h3>\n\n\n\n<figure class=\"uwm-c-table uwm-c-table--stripe\"><table><thead><tr><th>Day<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>Swim<\/td><\/tr><tr><td>2<\/td><td>Bike<\/td><\/tr><tr><td>3<\/td><td>Run<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><strong>SMART Goal:<\/strong> Over the next 3 days I will complete the 400m swim on Tuesday, the 20k on Wednesday, and the 5k run on Thursday.<\/figcaption><\/figure>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-urec-pro-tips\">UREC Pro Tips<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Wear goggles in the pool<\/li>\n\n\n\n<li>Wear proper footwear when running<\/li>\n\n\n\n<li>Warm up, don&#8217;t JUST stretch. Cold muscles don&#8217;t stretch well. Mobility is more important than flexibility.<\/li>\n\n\n\n<li>Take the time to fit the bike correctly; Line the seat up with your hip standing next to it to determine the riding height. Your legs should have a slight bend in them while you&#8217;re seated on the bike (standard bike models).<\/li>\n\n\n\n<li>For recumbent bikes, leave a slight bend in your knees when adjusting the distance from the seat and the pedals. <\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-newcomers-inexperienced\">Newcomers\/inexperienced<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Leave two rest days between the days that give you the most trouble<\/li>\n\n\n\n<li>Refuel, re-hydrate, and stay active on rest days<\/li>\n\n\n\n<li>Don&#8217;t worry about your time!<\/li>\n\n\n\n<li>Try intervals of running and walking (1 min on\/1min off; adjust as you get comfortable)<\/li>\n\n\n\n<li>When swimming, alternate strokes, use backstroke and breaststroke as recovery<\/li>\n\n\n\n<li>When swimming, try intervals by laps with rest built in between<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-triathlon-regulars-enthusiasts\">Triathlon Regulars\/enthusiasts<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tips to push yourself\n<ul class=\"wp-block-list\">\n<li>Try intervals with pushing the pace (1 min 60%, 1 min 90%) (goes for biking\/running equally)<\/li>\n\n\n\n<li>Try putting an incline on the treadmill<\/li>\n\n\n\n<li>Aim for negative splits, do the second half\/part faster than the first<\/li>\n\n\n\n<li>When swimming, try to hit your distances all in one go, no breaks in the pool<\/li>\n\n\n\n<li>Set a realistic time goal (ex. biking done in 20 minutes) (do 10 minutes, see how far you&#8217;ve done, then adjust accordingly; monitor based on the time you set for yourself). <\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"SMARTgoals\">How to Turn Your Goals Into SMART Goals<\/h2>\n\n\n\n<p>SMART Goals are helpful for setting goals because it encourages you to think about what it will take to achieve that goal. Using the SMART acronym can help your goals be more realistic by breaking down larger goals into more manageable steps, which can help keep you accountable for working toward that goal.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>S<\/strong> is for specific. This will help clearly show what you want to focus on.<\/li>\n\n\n\n<li><strong>M<\/strong> is for measurable. This is how you will be able to see what has changed. Ex \u201c80%, under 1 hour, or in 15 min\u201d<\/li>\n\n\n\n<li><strong>A <\/strong>is for achievable. This is how you can keep the goal realistic to what you are able to push yourself to do.<\/li>\n\n\n\n<li><strong>R<\/strong> stands for relevant. This is how the goal represents you and what you are working towards<\/li>\n\n\n\n<li><strong>T<\/strong> stands for time-bound. This can look like making a timeline or setting a deadline for when your goal will be achieved.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-smart-goal-examples\">SMART Goal Examples<\/h3>\n\n\n\n<div class=\"uwm-p-tabs\" data-tabs-prefix-class=\"uwm-p-tabs\"><ul class=\"uwm-p-tablist\" data-hx=\"h2\"><li class=\"uwm-p-tablist--item\"><a href=\"#tab-vbwf-lesuirely-goals\" class=\"uwm-p-tablist--link\">Lesuirely Goals<\/a><\/li><li class=\"uwm-p-tablist--item\"><a href=\"#tab-vbwf-moderate-goals\" class=\"uwm-p-tablist--link\">Moderate Goals<\/a><\/li><li class=\"uwm-p-tablist--item\"><a href=\"#tab-vbwf-fast-goals\" class=\"uwm-p-tablist--link\">Fast Goals<\/a><\/li><\/ul><div class=\"uwm-p-tabcontent\">\n<div id=\"tab-vbwf-lesuirely-goals\" class=\"uwm-p-tabcontent--pane\">\n<div class=\"uwm-l-row\">\n<div class=\"uwm-l-col\">\n<h4 class=\"wp-block-heading\" id=\"h-option-1\">Option 1<\/h4>\n\n\n\n<figure class=\"uwm-c-table uwm-c-table--stripe\"><table><thead><tr><th>Day<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>\u00bc Swim (2.2 laps) + \u00bc Bike (3.1 miles)<\/td><\/tr><tr><td>2<\/td><td>Off<\/td><\/tr><tr><td>3<\/td><td>\u00bc Bike (3.1 miles) + \u00bc Run (.78 miles)<\/td><\/tr><tr><td>4<\/td><td>Off<\/td><\/tr><tr><td>5<\/td><td>\u00bc Run (.78 miles) + \u00bc Swim (2.2 laps)<\/td><\/tr><tr><td>6<\/td><td>Off<\/td><\/tr><tr><td>7<\/td><td>Off<\/td><\/tr><tr><td>8<\/td><td>\u00bc Swim (2.2 laps) + \u00bc Bike (3.1 miles)<\/td><\/tr><tr><td>9<\/td><td>Off<\/td><\/tr><tr><td>10<\/td><td>\u00bc Bike (3.1 miles) + \u00bc Run (.78 miles)<\/td><\/tr><tr><td>11<\/td><td>Off<\/td><\/tr><tr><td>12<\/td><td>\u00bc Run (.78 miles) + \u00bc Swim (2.2 laps)<\/td><\/tr><tr><td>13<\/td><td>Off<\/td><\/tr><tr><td>14<\/td><td>Off<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><strong>SMART Goal: <\/strong>In the first week, I will complete \u00bc of the swim distance and\u00a0\u00bc of the bike distance on Day 1, rest on Day 2, then follow with\u00a0\u00bc of the bike distance and \u00bc of the run distance on Day 3. I will take another rest day on Day 4 before completing \u00bc of the swim distance and \u00bc of the run distance on Day 5, followed by two more rest days\u00a0on Days 6 and 7. Repeat for week two (days 8 through 14).<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"uwm-l-col\">\n<h4 class=\"wp-block-heading\" id=\"h-option-2\">Option 2<\/h4>\n\n\n\n<figure class=\"uwm-c-table uwm-c-table--stripe\"><table><thead><tr><th>Day<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>\u2159 Swim (1.5 laps) + \u2159 Bike (2.1 miles) + \u2159 Run (.52 miles)<\/td><\/tr><tr><td>2<\/td><td>Off<\/td><\/tr><tr><td>3<\/td><td>\u2159 Swim (1.5 laps) + \u2159 Bike (2.1 miles) + \u2159 Run (.52 miles)<\/td><\/tr><tr><td>4<\/td><td>Off<\/td><\/tr><tr><td>5<\/td><td>\u2159 Swim (1.5 laps) + \u2159 Bike (2.1 miles) + \u2159 Run (.52 miles)<\/td><\/tr><tr><td>6<\/td><td>Off<\/td><\/tr><tr><td>7<\/td><td>Off<\/td><\/tr><tr><td>8<\/td><td>\u2159 Swim (1.5 laps) + \u2159 Bike (2.1 miles) + \u2159 Run (.52 miles)<\/td><\/tr><tr><td>9<\/td><td>Off<\/td><\/tr><tr><td>10<\/td><td>\u2159 Swim (1.5 laps) + \u2159 Bike (2.1 miles) + \u2159 Run (.52 miles)<\/td><\/tr><tr><td>11<\/td><td>Off<\/td><\/tr><tr><td>12<\/td><td>\u2159 Swim (1.5 laps) + \u2159 Bike (2.1 miles) + \u2159 Run (.52 miles)<\/td><\/tr><tr><td>13<\/td><td>Off<\/td><\/tr><tr><td>14<\/td><td>Off<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><strong>SMART Goal:<\/strong> Over the course of the next two weeks, I will complete a mini triathlon by splitting each event into sixths and completing them 1\/6 at\u00a0time\u00a0and taking rest days every other day, and weekends off to recover and recharge. For example, on Monday, Wednesday, and Friday of the two weeks, I will do 1\/6 of each event (swim, bike, run) on all of those days.\u00a0<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div id=\"tab-vbwf-moderate-goals\" class=\"uwm-p-tabcontent--pane\">\n<h4 class=\"wp-block-heading\" id=\"h-beginner\">Beginner<\/h4>\n\n\n\n<div class=\"uwm-l-row\">\n<div class=\"uwm-l-col\">\n<h5 class=\"wp-block-heading\" id=\"h-option-1-0\">Option 1<\/h5>\n\n\n\n<figure class=\"uwm-c-table uwm-c-table--stripe\"><table><thead><tr><th>Day<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>\u00bc Swim (2.2 laps) + \u00bc Bike (3.1 miles) + \u00bc Run (.78 miles)<\/td><\/tr><tr><td>2<\/td><td>Off<\/td><\/tr><tr><td>3<\/td><td>\u00bc Swim (2.2 laps) + \u00bc Bike (3.1 miles) + \u00bc Run (.78 miles)<\/td><\/tr><tr><td>4<\/td><td>Off<\/td><\/tr><tr><td>5<\/td><td>\u00bc Swim (2.2 laps) + \u00bc Bike (3.1 miles) + \u00bc Run (.78 miles)<\/td><\/tr><tr><td>6<\/td><td>Off<\/td><\/tr><tr><td>7<\/td><td>\u00bc Swim (2.2 laps) + \u00bc Bike (3.1 miles) + \u00bc Run (.78 miles)<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><strong>SMART Goal: <\/strong>I will complete the triathlon over the course of the week, by doing 1\/4\u00a0of each of the events every other day, and taking rest days on the days between.\u00a0<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"uwm-l-col\">\n<h5 class=\"wp-block-heading\" id=\"h-option-2-0\">Option 2<\/h5>\n\n\n\n<figure class=\"uwm-c-table uwm-c-table--stripe\"><table><thead><tr><th>Day<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>\u00bd Swim (4.4 laps) + \u00bd Bike (6.2 miles)<\/td><\/tr><tr><td>2<\/td><td>Off<\/td><\/tr><tr><td>3<\/td><td>\u00bd Bike (6.2 miles) + \u00bd Run (1.6 miles)<\/td><\/tr><tr><td>4<\/td><td>Off<\/td><\/tr><tr><td>5<\/td><td>\u00bd Swim (4.3 laps) + \u00bd Run (1.6 miles)<\/td><\/tr><tr><td>6<\/td><td>Off<\/td><\/tr><tr><td>7<\/td><td>\u00bc Swim (2.2 laps) + \u00bc Bike (3.1 miles) + \u00bc Run (.78 miles)<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><strong>SMART Goal: <\/strong>I will complete \u00bd of the swim distance and \u00bd of the bike distance on Day 1, followed by a rest day on Day 2. On Day 3, I will focus on \u00bd of the bike distance and \u00bd of the run distance, then take another rest day on Day 4. Day 5 will include \u00bd of the swim distance and \u00bd of the run distance. I will take two more rest days on Day 6 and Day 7 for recovery.\u00a0<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"uwm-l-col\">\n<h5 class=\"wp-block-heading\" id=\"h-option-3\">Option 3<\/h5>\n\n\n\n<figure class=\"uwm-c-table uwm-c-table--stripe\"><table><thead><tr><th>Day<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>\u2153\u00a0Swim (2.9 laps) + \u2153 Bike (4.1 miles)<\/td><\/tr><tr><td>2<\/td><td>Off<\/td><\/tr><tr><td>3<\/td><td>\u2153 Bike (4.1 miles) + \u2153 Run (1.03 miles)<\/td><\/tr><tr><td>4<\/td><td>Off<\/td><\/tr><tr><td>5<\/td><td>\u2153 Swim (2.9 laps) + \u2153 Run (1.04 miles)<\/td><\/tr><tr><td>6<\/td><td>Off<\/td><\/tr><tr><td>7<\/td><td>\u2153 Swim (2.9 laps) + \u2153 Bike (4.2 miles) + \u2153 Run (1.04 miles)<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><strong>SMART Goal:<\/strong> <strong>\u00a0<\/strong>Over the course of the week, I will do 1\/3 of each of the three parts of the triathlon every day with rest days every other day.<\/figcaption><\/figure>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-advanced\">Advanced<\/h4>\n\n\n\n<div class=\"uwm-l-row\">\n<div class=\"uwm-l-col\">\n<h5 class=\"wp-block-heading\" id=\"h-option-1-1\">Option 1<\/h5>\n\n\n\n<figure class=\"uwm-c-table uwm-c-table--stripe\"><table><thead><tr><th>Day<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>\u00bd Swim (4.4 laps)<\/td><\/tr><tr><td>2<\/td><td>\u00bd Bike (6.2 miles)<\/td><\/tr><tr><td>3<\/td><td>\u00bd Run (1.6 miles)<\/td><\/tr><tr><td>4<\/td><td>Off<\/td><\/tr><tr><td>5<\/td><td>\u00bd Swim (4.3 laps)<\/td><\/tr><tr><td>6<\/td><td>\u00bd Bike (6.2 miles)<\/td><\/tr><tr><td>7<\/td><td>\u00bd Run (1.6 miles)<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><strong>SMART Goal:<\/strong> Over the next 7 days, I will swim \u00bd of the distance on Monday, bike \u00bd of the distance on Tuesday, run \u00bd of the distance on Wednesday, and rest on Thursday. On Friday, Saturday, and Sunday I will complete the other halves of each of the events.\u00a0<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"uwm-l-col\">\n<h5 class=\"wp-block-heading\" id=\"h-option-2-1\">Option 2<\/h5>\n\n\n\n<figure class=\"uwm-c-table uwm-c-table--stripe\"><table><thead><tr><th>Day<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>Swim (8.7 laps)<\/td><\/tr><tr><td>2<\/td><td>Off<\/td><\/tr><tr><td>3<\/td><td>Bike (12.4 miles)<\/td><\/tr><tr><td>4<\/td><td>Off<\/td><\/tr><tr><td>5<\/td><td>Off<\/td><\/tr><tr><td>6<\/td><td>Run (3.1 miles)<\/td><\/tr><tr><td>7<\/td><td>Off<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><strong>SMART Goal:<\/strong> Over the next 7 days, I will dedicate one day to one triathlon event. On Day 1, I will complete the full swim distance. I will rest on Day 2. On Day 3, I will complete the full bike distance. I will rest on Days 4 and 5. On Day 6, I will complete the full run distance, and I will rest on Day 7.\u00a0<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"uwm-l-col\">\n<h5 class=\"wp-block-heading\" id=\"h-option-3-0\">Option 3<\/h5>\n\n\n\n<figure class=\"uwm-c-table uwm-c-table--stripe\"><table><thead><tr><th>Day<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>\u2153 Swim (2.9 laps) + \u2153 Bike (4.1 miles)<\/td><\/tr><tr><td>2<\/td><td>\u2153 Bike (4.1 miles) + \u2153 Run (1.03 miles)<\/td><\/tr><tr><td>3<\/td><td>Off<\/td><\/tr><tr><td>4<\/td><td>\u2153 Swim (2.9 laps) + \u2153 Run (1.04 miles)<\/td><\/tr><tr><td>5<\/td><td>\u2153 Run (1.04 miles) + \u2153 Bike (4.2 miles)<\/td><\/tr><tr><td>6<\/td><td>Off<\/td><\/tr><tr><td>7<\/td><td>\u2153 Swim (2.9 laps)<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><strong>SMART Goal: <\/strong>Over the next 7 days, I will complete 1\/3 of the swim and 1\/3 of the\u00a0bike events on Monday, complete 1\/3 of the bike and 1\/3 of the run events on Tuesday, rest on Wednesday, complete 1\/3 of the swim and 1\/3 of the\u00a0run events on Thursday, complete 1\/3 of the run and 1\/3 of the bike events on Friday, rest on Saturday, and complete the last 1\/3 of the swim event on Sunday.\u00a0<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div id=\"tab-vbwf-fast-goals\" class=\"uwm-p-tabcontent--pane\">\n<div class=\"uwm-l-row\">\n<div class=\"uwm-l-col\">\n<h4 class=\"wp-block-heading size-h5\" id=\"h-option-1-2\">Option 1<\/h4>\n\n\n\n<figure class=\"uwm-c-table uwm-c-table--stripe\"><table><thead><tr><th>Day<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>Swim (8.7 laps)<\/td><\/tr><tr><td>2<\/td><td>Bike (12.4 miles)<\/td><\/tr><tr><td>3<\/td><td>Run (3.1 miles)<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><strong>SMART Goal: <\/strong>Over\u00a0the next three days, I will complete one part of the triathlon each day. I will complete the\u00a0full\u00a0distances for swimming\u00a0on day 1; biking\u00a0on day 2; and\u00a0running\u00a0on day 3.<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"uwm-l-col\">\n<h4 class=\"wp-block-heading size-h5\" id=\"h-option-2-2\">Option 2<\/h4>\n\n\n\n<figure class=\"uwm-c-table uwm-c-table--stripe\"><table><thead><tr><th>Day<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>\u00bd Swim (4.4 laps) + \u00bd Bike (6.2 miles)<\/td><\/tr><tr><td>2<\/td><td>\u00bd Bike (6.2 miles) + \u00bd Run (1.5 miles)<\/td><\/tr><tr><td>3<\/td><td>\u00bd Run (1.6 miles) + \u00bd Swim (4.3 laps)<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><strong>SMART Goal:<\/strong> Over the next three days, I will do \u00bd of two of the three parts of the triathlon every day. I will do \u00bd of the swim distance and \u00bd of the biking distance on day 1; \u00bd of the biking distance and \u00bd of the running distance on day 2; and \u00bd of the swim distance and \u00bd of the running distance on day 3.<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"uwm-l-col\">\n<h4 class=\"wp-block-heading size-h5\" id=\"h-option-3-1\">Option 3<\/h4>\n\n\n\n<figure class=\"uwm-c-table uwm-c-table--stripe\"><table><thead><tr><th>Day<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>\u2153 Swim (2.9 laps) + \u2153 Bike (4.1 miles) + \u2153 Run (1.03 miles)<\/td><\/tr><tr><td>2<\/td><td>\u2153 Swim (2.9 laps) + \u2153 Bike (4.1 miles) + \u2153 Run (1.04 miles)<\/td><\/tr><tr><td>3<\/td><td>\u2153 Swim (2.9 laps) + \u2153 Bike (4.2 miles) + \u2153 Run (1.04 miles)<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><strong>SMART Goal:<\/strong> Over the next three days, I will complete 1\/3 of swim, 1\/3 of the run, and 1\/3 of the bike on each day.\u00a0<\/figcaption><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div class=\"uwm-l-row\">\n<div class=\"uwm-l-col\">\n<h4 class=\"wp-block-heading size-h5\" id=\"h-option-4\">Option 4<\/h4>\n\n\n\n<figure class=\"uwm-c-table uwm-c-table--stripe\"><table><thead><tr><th>Day<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>\u00bd Swim (4.4 laps) + \u00bd Bike (6.2 miles) + \u00bd Run (1.5 miles)<\/td><\/tr><tr><td>2<\/td><td>\u00bd Swim (4.3 laps) + \u00bd Bike (6.2 miles) + \u00bd Run (1.6 miles)<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><strong>SMART Goal:<\/strong> Over the next two days, I will complete 1\/2 of swim, \u00bd of the run, and 1\/2 of the bike on each day.<\/figcaption><\/figure>\n<\/div>\n\n\n\n<div class=\"uwm-l-col\">\n<h4 class=\"wp-block-heading size-h5\" id=\"h-option-5\">Option 5<\/h4>\n\n\n\n<figure class=\"uwm-c-table uwm-c-table--stripe\"><table><thead><tr><th>Day<\/th><th>Activity<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>Swim (8.7 laps)<\/td><\/tr><tr><td>2<\/td><td>Bike (12.4 miles) + Run (3.1 miles)<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><strong>SMART Goal:<\/strong> Over the next two days, I will complete one part of the triathlon on one day and two\u00a0parts\u00a0of the triathlon on the other day. I will complete the swimming portion on day 1, and I will complete the running and biking portions on day 2. \u00a0<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p>SMART goals are helpful because they can be tailored to&nbsp;you, and they can be as specific as you&#8217;d like. For instance, when you&#8217;re setting a SMART goal for completing the triathlon, consider&nbsp;how&nbsp;you will complete each event. As you plan the swim portion, think about what swim strokes you want to use and if you want to use flippers or a kickboard. As you plan the bike portion, consider if you want to use a bike in the cardio room, on the walking track, or if you&#8217;ll complete part of the distance at a Group X cycle class. As you plan the run portion, consider if you&#8217;ll use a treadmill or the indoor track at Klotsche, and consider splitting the run portion into running and walking segments. These tips, and the examples on this page, are meant to help you create a plan that works for&nbsp;you&nbsp;to complete the triathlon.&nbsp;<\/p>\n<\/div><\/section>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":35775,"featured_media":0,"parent":0,"menu_order":2,"comment_status":"closed","ping_status":"closed","template":"templates\/full-width.php","meta":{"footnotes":"","uwm_wg_additional_authors":[]},"class_list":["post-3334","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Student Health and Wellness Center<\/title>\n<meta name=\"description\" content=\"Use SMART goal planning to prepare for the UREC Triathlon. 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