Day 127

Day 128

BIKE

• Time: 1h 00m

• 60 minutes
• wu: 10 minute RPE3
• main: 40 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 30m

• 90 minutes, ladder
• 10:00 RPE 3
• 15:00 RPE 5
• 40:00 RPE 7
• 15:00 RPE 5
• 10:00 RPE 3

Day 130

RUN

• Time: 40m

• 40 minutes at RPE 3 with strides.

Day 131

Day 132

BIKE

• Time: 3h 00m

• 180 minutes at RPE 3-4

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 30m

• 90 minutes at RPE 3