SMART Goal Planning for the UREC Triathlon

The first-ever UWM Indoor Triathlon hosted by UREC is a great way to try something new in 2025. But if you’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.

Leisurely, Moderate, or Fast?

Students have from Monday, February 10 to Friday, February 21 to complete the UWM 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.

Leisurely

Take your time and complete the challenge at a leisurely pace! This is a great opportunity if you’re a beginner or new to the challenge. Below are tips for completing the Triathlon at a leisurely pace:

  • Take the full twelve days to complete it if you have to
  • In a standard 7-day week, exercise for 3 days, and take 4 days of rest
  • 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
  • Rest day tips:
    • Stay active and hydrated
    • Don’t let your body stiffen up, keep moving
    • Refuel with water and electrolytes

Example of a Schedule

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
1/2 Bikeoff1/2 Run1/2 Swimoffoffoff
Day 8Day 9Day 10Day 11Day 12
1/2 Bikeoff1/2 Run1/2 Swimoff
SMART Goal: 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.

Moderate

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.

Moderate (beginner)

  • Try leaving two rest days between the days that give you the most trouble, complete the workouts in four days
  • Or, try going every other day to the gym to keep up with the habit.
  • When considering which events to do each workday, consider how long it might take you to complete your workout:
    • Try just two events per day if you take your time during your exercise
    • Or, cut the distances and do all three each workday if you move at a faster pace.

Moderate (advanced)

  • 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.
  • If you’re feeling up for it, do full distances in three days, but take two rest days after your hardest activity.
  • 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).

Example of a Beginner Schedule

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Full Bikeoff1/2 Run1/2 Runoff1/2 Swim1/2 Swim
SMART Goal: 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).

Example of an Advanced Schedule

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
1/2 Swim1/2 Bike1/2 Runoff1/2 Swim1/2 Bike1/2 Run
SMART Goal: Over the next 7 days, I will complete half of each activity per day (swim, bike, run, rest) and repeat until completion.

Fast

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’re up for the challenge, get creative with how you can come out on top.

  • If you can handle it, avoid a rest day to hit your goal of under three days.
  • If you’re aiming for three full days of work:
    • Try doing a third of the distance of all three events each day
    • Half the distance of two events each day
    • Or, go the full distance of each event each day!
  • If you only have two days:
    • Get creative! Try 1/2 distances of all three events
    • Or, pick your best events and get them both done on the same day, and save the last event for tomorrow
  • If you’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).

Example of a Schedule

Day 1Day 2Day 3
SwimBikeRun
SMART Goal: Over the next 3 days I will complete the 400m swim on Tuesday, the 20k on Wednesday, and the 5k run on Thursday.

UREC Pro Tips

  • Wear goggles in the pool
  • Wear proper footwear when running
  • Warm up, don’t JUST stretch. Cold muscles don’t stretch well. Mobility is more important than flexibility.
  • 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’re seated on the bike (standard bike models).
  • For recumbent bikes, leave a slight bend in your knees when adjusting the distance from the seat and the pedals.

Newcomers/inexperienced

  • Leave two rest days between the days that give you the most trouble
  • Refuel, re-hydrate, and stay active on rest days
  • Don’t worry about your time!
  • Try intervals of running and walking (1 min on/1min off; adjust as you get comfortable)
  • When swimming, alternate strokes, use backstroke and breaststroke as recovery
  • When swimming, try intervals by laps with rest built in between

Triathlon Regulars/enthusiasts

  • Tips to push yourself
    • Try intervals with pushing the pace (1 min 60%, 1 min 90%) (goes for biking/running equally)
    • Try putting an incline on the treadmill
    • Aim for negative splits, do the second half/part faster than the first
    • When swimming, try to hit your distances all in one go, no breaks in the pool
    • Set a realistic time goal (ex. biking done in 20 minutes) (do 10 minutes, see how far you’ve done, then adjust accordingly; monitor based on the time you set for yourself).

How to Turn Your Goals Into SMART Goals

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.

  • S is for specific. This will help clearly show what you want to focus on.
  • M is for measurable. This is how you will be able to see what has changed. Ex “80%, under 1 hour, or in 15 min”
  • A is for achievable. This is how you can keep the goal realistic to what you are able to push yourself to do.
  • R stands for relevant. This is how the goal represents you and what you are working towards
  • T stands for time-bound. This can look like making a timeline or setting a deadline for when your goal will be achieved.

SMART Goal Examples

Option 1

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
¼ Swim (2.2 laps) + ¼ Bike (3.1 miles)off¼ Bike (3.1 miles) + ¼ Run (.78 miles)off¼ Run (.78 miles) + ¼ Swim (2.2 laps)offoff
Day 8Day 9Day 10Day 11Day 12Day 13Day 14
¼ Swim (2.2 laps) + ¼ Bike (3.1 miles)off¼ Bike (3.1 miles) + ¼ Run (.78 miles)off¼ Run (.78 miles) + ¼ Swim (2.2 laps)offoff
SMART Goal: In the first week, I will complete ¼ of the swim distance and ¼ of the bike distance on Day 1, rest on Day 2, then follow with ¼ of the bike distance and ¼ of the run distance on Day 3. I will take another rest day on Day 4 before completing ¼ of the swim distance and ¼ of the run distance on Day 5, followed by two more rest days on Days 6 and 7. Repeat for week two (days 8 through 14).

Option 2

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
⅙ Swim (1.5 laps) + ⅙ Bike (2.1 miles) + ⅙ Run (.52 miles)off⅙ Swim (1.5 laps) + ⅙ Bike (2.1 miles) + ⅙ Run (.52 miles)off⅙ Swim (1.5 laps) + ⅙ Bike (2.1 miles) + ⅙ Run (.52 miles)offoff
Day 8Day 9Day 10Day 11Day 12Day 13Day 14
⅙ Swim (1.5 laps) + ⅙ Bike (2.1 miles) + ⅙ Run (.52 miles)off⅙ Swim (1.5 laps) + ⅙ Bike (2.1 miles) + ⅙ Run (.52 miles)off⅙ Swim (1.5 laps) + ⅙ Bike (2.1 miles) + ⅙ Run (.52 miles)offoff
SMART Goal: 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 time and 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. 

Beginner

Option 1

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
¼ Swim (2.2 laps) + ¼ Bike (3.1 miles) + ¼ Run (.78 miles)off¼ Swim (2.2 laps) + ¼ Bike (3.1 miles) + ¼ Run (.78 miles)off¼ Swim (2.2 laps) + ¼ Bike (3.1 miles) + ¼ Run (.78 miles)off¼ Swim (2.2 laps) + ¼ Bike (3.1 miles) + ¼ Run (.78 miles)
SMART Goal: I will complete the triathlon over the course of the week, by doing 1/4 of each of the events every other day, and taking rest days on the days between. 

Option 2

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
½ Swim (4.4 laps) + ½ Bike (6.2 miles)off½ Bike (6.2 miles) + ½ Run (1.6 miles)off½ Swim (4.3 laps) + ½ Run (1.6 miles)offoff
SMART Goal: I will complete ½ of the swim distance and ½ of the bike distance on Day 1, followed by a rest day on Day 2. On Day 3, I will focus on ½ of the bike distance and ½ of the run distance, then take another rest day on Day 4. Day 5 will include ½ of the swim distance and ½ of the run distance. I will take two more rest days on Day 6 and Day 7 for recovery. 

Option 3

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
⅓ Swim (2.9 laps) + ⅓ Bike (4.1 miles)off⅓ Bike (4.1 miles) + ⅓ Run (1.03 miles)off⅓ Swim (2.9 laps) + ⅓ Run (1.04 miles)off⅓ Swim (2.9 laps) + ⅓ Bike (4.2 miles) + ⅓ Run (1.04 miles)
SMART Goal:  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.

Advanced

Option 1

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
½ Swim (4.4 laps)½ Bike (6.2 miles)½ Run (1.6 miles)off½ Swim (4.3 laps)½ Bike (6.2 miles)½ Run (1.6 miles)
SMART Goal: Over the next 7 days, I will swim ½ of the distance on Monday, bike ½ of the distance on Tuesday, run ½ 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. 

Option 2

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
Swim (8.7 laps)offBike (12.4 miles)offoffRun (3.1 miles)off
SMART Goal: 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. 

Option 3

Day 1Day 2Day 3Day 4Day 5Day 6Day 7
⅓ Swim (2.9 laps) + ⅓ Bike (4.1 miles)⅓ Bike (4.1 miles) + ⅓ Run (1.03 miles)off⅓ Swim (2.9 laps) + ⅓ Run (1.04 miles)⅓ Run (1.04 miles) + ⅓ Bike (4.2 miles)off⅓ Swim (2.9 laps)
SMART Goal: Over the next 7 days, I will complete 1/3 of the swim and 1/3 of the bike 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 run 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. 

Option 1

Day 1Day 2Day 3
Swim (8.7 laps)Bike (12.4 miles)Run (3.1 miles)
SMART Goal: Over the next three days, I will complete one part of the triathlon each day. I will complete the full distances for swimming on day 1; biking on day 2; and running on day 3.

Option 2

Day 1Day 2Day 3
½ Swim (4.4 laps) + ½ Bike (6.2 miles)½ Bike (6.2 miles) + ½ Run (1.5 miles)½ Run (1.6 miles) + ½ Swim (4.3 laps)
SMART Goal: Over the next three days, I will do ½ of two of the three parts of the triathlon every day. I will do ½ of the swim distance and ½ of the biking distance on day 1; ½ of the biking distance and ½ of the running distance on day 2; and ½ of the swim distance and ½ of the running distance on day 3.

Option 3

Day 1Day 2Day 3
⅓ Swim (2.9 laps) + ⅓ Bike (4.1 miles) + ⅓ Run (1.03 miles)⅓ Swim (2.9 laps) + ⅓ Bike (4.1 miles) + ⅓ Run (1.04 miles)⅓ Swim (2.9 laps) + ⅓ Bike (4.2 miles) + ⅓ Run (1.04 miles)
SMART Goal: 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. 

Option 4

Day 1Day 2
½ Swim (4.4 laps) + ½ Bike (6.2 miles) + ½ Run (1.5 miles)½ Swim (4.3 laps) + ½ Bike (6.2 miles) + ½ Run (1.6 miles)
SMART Goal: Over the next two days, I will complete 1/2 of swim, ½ of the run, and 1/2 of the bike on each day.

Option 5

Day 1Day 2
Swim (8.7 laps) Bike (12.4 miles) + Run (3.1 miles)
SMART Goal: Over the next two days, I will complete one part of the triathlon on one day and two parts of 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.  

SMART goals are helpful because they can be tailored to you, and they can be as specific as you’d like. For instance, when you’re setting a SMART goal for completing the triathlon, consider how 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’ll complete part of the distance at a Group X cycle class. As you plan the run portion, consider if you’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 you to complete the triathlon.