• Week 1
    Print Week

    • Day 15

    SWIM
    • Time: 45m
    • Long day
    • wu: 4 x 75
    • main: 500swim, 500kick, 500pull, 500swim, all RPE 4
    • cd: 100 swim, 100 back
    Comments and Definitions

    This week's intense effort will be in the pool and road on Thursday. Try to get them in back to back, swim then run. Take fluids and gel with you on the run.

    Day 16

    BIKE
    • Time: 1h 00m
    • 1 hour small chainring only, effort outside or on trainer.
    RUN
    • Time: 30m
    • 30 minute solid effort at RPE 3-4

    Day 17

    BIKE
      Comments and Definitions

      OFF! Another tough day coming up tomorrow…

      SWIM
        RUN

          Day 18

          RUN
          • Time: 1h 30m
          • 90 minute long run. Keep RPE at 2-3, no harder! Stretch well afterwards and have a good recovery meal.
          Comments and Definitions

          Today we'll do swimming and running together for a super endurance day. Keep the run at easy pace.

          SWIM
          • Time: 45m
          • Speed day
          • wu: 400 continuous. last 50 in each 100 is kick
          • main: 10 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
          • cd: 6 x 25, each slower than last

          Day 19

          SWIM
          • Time: 1h 00m
          • Race-specific
          • wu: 3 x 150, last 50 in each is backstroke.
          • main: 4 x 500, 1 is RPE 3, 2 is RPE 4, 3 is RPE 5, 4 is RPE 3
          • cd: 150 easy
          Comments and Definitions

          Another swim only day same as last week…

          Day 20

          BIKE
          • Time: 2h 30m
          • 2.5 hours long bike as last week. If you did a loop or part of the route was a loop--ride it backwards. The scenery will be a bit different and any hills will be a new effort. If your breakfast routine last week worked, repeat it again here, if not, experiment with something new.
          RUN
          • Time: 30m
          • 30 minutes recovery at RPE 2.

          Day 21

          BIKE
          • Time: 1h 00m
          • 60 minutes in small ring.
          RUN
          • Time: 30m
          • 30 minutes at RPE 3.