• Week 1
    Print Week

    • Day 106

    SWIM
    • Time: 1h 00m
    • 60min continuous in open water if possible.
    Comments and Definitions

    Continuing our intensity and bricks this week. Lots of work, but also lots of rest...

    Day 107

    BIKE
    • Time: 1h 30m
    • 90 minutes with hills. Solid effort ranging from RPE 3 to RPE 7.
    SWIM
    • Time: 45m
    • Race-specific
    • wu: 2 x 150, swim, back
    • main: 600, then 6 x 100.
    • cd: 2 x 125 easy

    Day 108

    BIKE
    • Time: 30m
    • 30 minutes in full aero position. RPE 3. Do 5x20 second accelerations separated by a few minutes after a warm up period.
    SWIM
    • Time: 30m
    • Speed day
    • wu: 3 x 200 - swim, kick, pull
    • main: 16 x 50 odds RPE 4, evens RPE 8-9
    • cd: 150 easy

    Day 109

    RUN
    • Time: 1h 00m
    • 60min. 15 wu/wd. 30min tempo at RPE7-8. If you can find a 10K race this weekend, swap this workout with Sunday and race instead. Race should be all out.

    Day 110

    BIKE
      SWIM
        RUN

          Day 111

          BIKE
          • Time: 3h 00m
          • 3 hour bike. Keep RPE 3-4. Use race clothes if possible. Use race equipment.
          RUN
          • Time: 20m
          • 20 minute recovery run after the bike at RPE 2.

          Day 112

          BIKE
          • Time: 30m
          • 30 minutes at RPE 4-5.
          Comments and Definitions

          Brick: short bike and long run. Use race uniform if possible. This is also a long session to have during the week __________ If you can find a 10K race this weekend, swap this workout with Thursday and race instead. Race should be all out.

          RUN
          • Time: 1h 30m
          • 90 minutes at RPE 3 using race nutrition/hydration plan.