• Week 1
    Print Week

    • Day 1

    BIKE
    • Time: 45m
    • 45 minutes spinning at RPE 3, include 6 x20-second accelerations to top cadence spaced about 5 minutes apart.
    Comments and Definitions

    This week we extend your existing endurance base and include multiple disciplines in a single workout.

    SWIM
    • Time: 45m
    • Long day
    • wu: 500 continuous, then 5 x 50
    • main: 1 x 1500, RPE 3
    • cd: 3 x 75, each slower than last

    Day 2

    BIKE
    • Time: 45m
    • 45minutes at RPE 4 followed by run.
    Comments and Definitions

    Brick day, stretch well afterwards...

    RUN
    • Time: 30m
    • 30 minute recovery run at RPE 2-3

    Day 3

    BIKE
      SWIM
        RUN

          Day 4

          RUN
          • Time: 1h 00m
          • 60 minute 3:1 long run. That's 45 minutes at RPE 2-3, 15 minutes finish at RPE 5.
          SWIM
          • Time: 30m
          • Recovery
          • 3 x 400 even split for each at RPE 2-3

          Day 5

          SWIM
          • Time: 45m
          • Long day
          • wu: 200swim, 200kick, 200swim
          • main: 2 x 750, RPE 3 , even pace on both
          • cd: 4 x 50, each slower than last

          Day 6

          BIKE
            SWIM
              RUN

                Day 7

                BIKE
                • Time: 1h 30m
                • 1.5 hours at RPE 3.
                Comments and Definitions

                All 3 events back to back today as race prep, but only the swim is higher effort--the bike and run are both at RPE2-3. Try to start this session a couple hours after breakfast--just as race prep. If warm enough, use actual clothes and equipment you intend to race with. You'll get strange looks if you're wearing a wetsuit in the pool, but just remember to look strange with confidence!

                RUN
                • Time: 20m
                • 20 minute recovery run at RPE 2.
                SWIM
                • Time: 15m
                • 15 minutes with first 400m at RPE 7, settle into RPE 3-4 afterwards.