- Time: 1h 30m
- 90 minutes with hills. Solid effort ranging from RPE 3 to RPE 7.
- Time: 45m
- Race-specific
- wu: 2 x 150, swim, back
- main: 2 x 600 both RPE 5-7
- cd: 2 x 125 easy
- Time: 30m
- 30 minutes in full aero position. RPE 3-4.
- 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
- Time: 1h 30m
- 90min tempo. 20wu/wd, 2 x (20t, 5e), 20t at RPE 7.
- Time: 2h 30m
- 2.5 hour bike. Keep RPE 3-4. Use race clothes if possible. Use race equipment.
- Time: 20m
- 20 minute recovery run after the bike at RPE 2.
Day 127
Day 128
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BIKE
Comments and Definitions
Continuing our intensity this week. Lots of work, but also lots of rest... Key session is Thursday's bike.
![](/img/tot01.png)
SWIM
Day 129
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
Day 130
![](/img/tot02.png)
BIKE
Day 131
Day 132
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN