• Week 1
    Print Week

    • Day 15

    RUN
    • Time: 1h 00m
    • 60 minutes. 10 minute warm up, then do 20 second strides before returning to RPE 3 pace. Repeat strides every 5 minutes until the end of the workout.
    Comments and Definitions

    You've probably noticed by now that we have been keeping the same workouts structure week. Use this repetition to get your daily patterns and consistency organized. We'll increase hours slightly from last week but mostly it's just about clocking in and out every day.

    SWIM
    • Time: 1h 00m
    • Long day-mental toughness day!
    • 6 x 500, odds are RPE3, evens RPE 5

    Day 16

    BIKE
    • Time: 1h 00m
    • 60 minutes, easy pedaling on mixed terrain, overall effort still low. Warm up and cooldown 10:00 in low ring, spinning easy. Use big ring for middle 40.
    RUN
    • Time: 45m
    • Easy pace, RPE 3

    Day 17

    SWIM
    • Time: 40m
    • Race-specific
    • wu: 250 easy
    • 5 x 50, odds are 100%, evens recovery. 10sec rest between
    • main: 4 x 400, 1 is RPE 3, 2 and 3 are RPE 4, 4 is RPE 5
    • cd: 200 easy

    Day 18

    RUN
    • Time: 1h 30m
    • 90 minute long run, easy pace. Strides begin at the 40 minute mark. Just like Monday, go for 20 seconds, then return to normal pace. Repeat every 5 minutes until run is finished. Stretch well!

    Day 19

    BIKE
    • Time: 1h 30m
    • Solid 90 minutes at RPE 3. Middle 30 minutes on aero bars if you have them, but keep easy effort. Notice if the position is comfortable to hold and if you can output the same speed for the same effort as when out of the bars
    SWIM
    • Time: 30m
    • Speed day
    • wu: 300 continuous. slowly increasing pace each 100
    • main: 20 x 50, odds at RPE 4, evens at RPE 9!
    • cd: 150 easy, hold form

    Day 20

    BIKE
      Comments and Definitions

      OFF--rest well--no workouts!

      SWIM
        RUN

          Day 21

          BIKE
          • Time: 2h 00m
          • 120 minutes long bike again this week.