• Week 1
    Print Week

    • Day 113

    SWIM
    • Time: 1h 00m
    • Race-specific
    • wu: 6 x 50, odd swim, even kick.
    • main: 3 x 600, 1 is RPE 3, 2 is RPE 9 for first 100 then RPE5, 3 is RPE 5.
    • cd: 200 easy
    Comments and Definitions

    Week Goals This week, the hours do not increase but we move towards more race-specific preparation. Try to do workouts on terrain matching race conditions.

    Day 114

    BIKE
    • Time: 1h 00m
    • Your choice of terrain and intensity.
    Comments and Definitions

    Brick Day!

    RUN
    • Time: 30m

    Day 115

    RUN
    • Time: 1h 30m
    • Tempo
    • wu: 20minutes, RPE 3
    • main: 10 x (3t, 2r) 3t at RPE 7-8, 2r at RPE 2
    • cd: 20 RPE 2-3

    Day 116

    SWIM
    • Time: 30m
    • Speed day
    • wu: 250 continuous.
    • main: 10 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
    • cd: 150 easy

    Day 117

    Day 118

    BIKE
    • Time: 1h 20m
    • Steady effort at RPE 3.
    Comments and Definitions

    Swim-Bike brick.

    SWIM
    • Time: 40m
    • 10 minutes warm up, 2 minutes rest, then 30 minutes continuous at RPE 4, transitioning as soon as possible to bike.

    Day 119

    BIKE
    • Time: 1h 20m
    Comments and Definitions

    Great transition practice today! Can be done with a bike trainer or on the street. Do a complete transition each time. Setup your bike trainer and complete race transition setup in a garage. 8 reps gives lots of time to work out your transition kinks. 8 x (R 4:00, B: 10:00, R 4:00 ) Be careful of run intensities - at only 4 minutes each it seems easy to do them fast, but 8 reps is a lot. Keep all efforts at RPE 3-4. Up the effort the last 2 if you've got anything left...

    RUN
    • Time: 1h 00m