- Time: 1h 15m
- Bike Base
- Endurance
- 75
- 75' ride on a flat course to gently rolling. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS2 Leg Squats21215
- BACKBent-Arm Pulldown21215
- LEGSLeg Press21215
- BACKSeated row21215
- LEGSHamstring curl21215
- LEGSLeg Extensions21215
- CORECore #1200
- Time: 1h 00m
- Run Base - KEY WORKOUT
- Strength
- 60
- Run 60' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.
- Time: 50m
- Distance: 2500.00 yards
- Easy swim
- Endurance
- 50
- 2,500
- Easy 2.5k straight swim.
- Time: 1h 40m
- Bike Base - KEY WORKOUT
- Endurance
- 100
- 100' ride on a flat course. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).
- Time: 30m
- Run Base
- Endurance
- 30
- Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.
- Time: 50m
- Bike Hill Repeats
- Strength
- 50
- WU: 15'
- MS: Then 4x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- CD: 15'
- Time: 35m
- Run Base
- Endurance
- 35
- Run 35' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Distance: 3800.00 yards
- Speed
- Speed
- 60
- 3,800
- WU: 300 & 6x50 on 10" rest.
- MS: 30x100 - 10 on 40" rest, 10 on 30" rest and 10 on 20" rest.
- CD: 200
- Time: 2h 00m
- Bike Base
- Endurance
- 120
- 120' ride on a rolling course. Keep HR in Zone 1-2. Insert aero position majority of ride after warm up if you have aero bars on.
- Time: 35m
- Run Brick
- Strength
- 35
- Warm up easy 10 minutes. Run 15' on a flat course or treadmill after bike workout. 10 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
- Time: 50m
- Run Base
- Endurance
- 50
- Run 50' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 05m
- Distance: 3600.00 yards
- Speed - KEY WORKOUT
- Speed/Endurance
- 65
- 3600
- WU: 500 then: 3x100 on 20" rest - build each 25 to go faster. Then 3x100 on 25" rest.
- MS:
- 5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
- Then 200 easy.
- 6x100 w/paddles on 20" rest. Make each one faster again with #6 being faster then #3.
- CD: 200
Day 120
![](/img/tot02.png)
BIKE
![](/img/tot05.png)
Strength
Day 121
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 122
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 123
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 124
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 125
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 126
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM