• Week 1
    Print Week

    • Day 1

    RUN
    • Time: 40m
    • Very easy. RPE 3
    Comments and Definitions

    Week Goals This week's goal is to just get it done and keep up on sleep to prepare to do it again next week. I'll be using RPE (Rate of Perceived Exertion) to indicate intensity for the workouts. Back on the main sheet for this training program is a RPE10 chart showing the range of values and description of what you should be feeling at each level. If you use heart rate data, you can fill in bike and run values next to RPE values.

    SWIM
    • Time: 40m
    • Distance: 2500.00 yards
    • wu: 200swim, 200kick, 200pull, 200swim
    • main: 1 x 1500, RPE 4 (alternate 1 x 1000)
    • cd: 4 x 50, each slower than last

    Day 2

    BIKE
    • Time: 1h 00m
    • Road or trainer, all small chainring work, low effort.
    RUN
    • Time: 30m
    • Easy pace, RPE 2-3

    Day 3

    SWIM
    • Time: 30m
    • Distance: 1650.00 yards
    • wu: 4 x 75, last 25 in each is backstroke.
    • main: 3 x 400, 1 is RPE 3, 2 is RPE 4, 3 is RPE 5
    • cd: 150 easy

    Day 4

    RUN
    • Time: 1h 00m
    • Long run, easy pace. RPE starting at 2, finish at 3.

    Day 5

    BIKE
    • Time: 45m
    • 15 min warm up, warm down with easy spinning in the small ring. 15 middle minutes in big ring, but still not a hard effort. If on the road,
    • concentrate on constant pedaling with minimal freewheeling
    SWIM
    • Time: 30m
    • Distance: 1350.00 yards
    • wu: 400 continuous. last 50 in each 100 is kick
    • main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
    • cd: 6 x 25, each slower than last

    Day 6

    BIKE
      Comments and Definitions

      OFF--rest

      SWIM
        RUN

          Day 7

          BIKE
          • Time: 1h 30m
          • Mental strength day --try to get outside today
          • regardless of weather. Easy pace.