Day 127

Day 128

BIKE

• Time: 45m

• wu: 10 minute RPE 3
• main: 25 minutes RPE 7
• cd: 10 minutes RPE 3

SWIM

• Time: 30m

• Form
• wu: 250 continuous.
• main: 200, 2x100, 200, 2 x 100, 200,
• long intervals at RPE4, short at RPE 7-8
• cd: 150 easy

Day 129

BIKE

• Time: 1h 00m

• Ladder
• 5:00 warmup
• 10:00 RPE 3
• 10:00 RPE 5
• 10:00 RPE 7
• 10:00 RPE 5
• 10:00 RPE 3
• 5:00 cooldown

Day 130

RUN

• Time: 40m

• RPE 3 with strides.

Day 131

Day 132

BIKE

• Time: 1h 30m

Comments and Definitions

Swim-Bike Brick

SWIM

• Time: 45m

• Open water if possible. Continuous swim. 1st 200m at RPE 9-10, then settle into race pace.

Day 133

RUN

• Time: 1h 20m

• 80 minutes tempo
• wu: 15min
• main: 3 x (17min @ RPE 5, 3 min @ RPE2)
• cd: 5 min