Run

• 20m
• 2.00 miles
• -----

Run Base
Endurance
Run 20 minutes on a flat course or treadmill. Keep RPE at 5-6 out of 10.

Bike

• 20m
• 6.00 miles
• -----

Bike Base
Endurance
Ride 20 minutes on a flat course. Keep RPE at 5-6 out of 10.

Swim

• 25m
• 1200.00 meters
• -----

Easy swim
Endurance
Easy 1.2k straight swim.

Bike

• -----
• 15.00 miles
• -----

Race Day Sprint

Warm up for 10' before the race, make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and set your bike in the right gear for the start of the race. Take the first few miles out easy, and ease into the ride. Remember to eat/drink during the ride.

Sprint Race Day Plan

Run

• -----
• 3.10 miles
• -----

Race Day Sprint

Warm up for 10'-15' before the race and do 3-4 quick pick ups - stay loose and calm. Go over your race day plan in your head. Feel strong and confident. After the race get a 10' cool down.

Sprint Race Day Plan

Swim

• -----
• 800.00 meters
• -----

Race Day Sprint

Warm up for 10' and race a .5k - (warm up for at least 500 yds) - if you can - throw in a few 50s - just to get your effort up and ready to race from the get go! Pick a straight line, get on some fast feet and Good Luck!

Sprint Race Day Plan