• Week 1
    Print Week

    • Day 15

    SWIM
    • Time: 1h 15m
    • Long mental toughness day!
    • 6 x 500, odds are RPE3, evens RPE 5
    Comments and Definitions

    Lotsa hours! These will be some of the longest sessions you'll do in prep for the race. Recovery week coming up….

    Day 16

    BIKE
    • Time: 45m
    • 45 minutes with first 30 minutes at RPE4, last 15 minutes at RPE 6.
    Comments and Definitions

    Another mixed session. This time we're doing the bike and run together. Work in the swim either early or late but not within several hours of the brick session.

    RUN
    • Time: 30m
    • 30 minutes after bike. First 10 minutes at RPE 3, last 20 minutes at RPE 5.
    SWIM
    • Time: 30m
    • 12 x 100 (alternate each 100 with normal breathing and bilateral) RPE 3. The key here is to keep these easy but focus on stroke and bilateral breathing.

    Day 17

    RUN
    • Time: 45m
    • 45 minutes at RPE 3 wth strides every 5 minutes.

    Day 18

    RUN
    • Time: 1h 30m
    • 90min long run. Maintain RPE of 3 throughout.
    Comments and Definitions

    If you haven't been using gel, consider taking one at about the 1 hour mark. Long stretch afterwards and hearty recovery meal of carbs and protein.

    Day 19

    BIKE
    • Time: 45m
    • 45min. mix of RPE 3 and RPE 5 throughout session.
    SWIM
    • Time: 45m
    • Open water continuous swim, practice sighting and swimming straight.

    Day 20

    Day 21

    BIKE
    • Time: 2h 00m
    • 2 hour long bike. Keep RPE 3-4 and include as many hills as you can find.
    RUN
    • Time: 20m
    • 20 minute recovery run afterwards at RPE 2.