Day 155

Day 156

BIKE

• Time: 1h 30m

• 90 minutes with hills. Solid effort ranging from RPE 3 to RPE 7.

SWIM

• Time: 45m

• Race-specific
• wu: 2 x 150, swim, back
• main: 3 x 400, 1 is RPE 3, 2 is RPE 9 for first 100 then RPE 5, 3 is RPE 5
• cd: 2 x 125 easy

Day 157

BIKE

• Time: 30m

• 30 minutes in full aero position. RPE 3.

SWIM

• 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

Day 158

RUN

• Time: 1h 15m

• 75 minutes at RPE 3-4.

Day 159

Day 160

SWIM

• Time: 1h 00m

• Long
• wu: 50s, 50k, 50s, 50k
• main: 2 x 1000, RPE 3 for first, RPE 5 for second.
• cd: 4 x 50, alternate free with back or breaststroke

Day 161

BIKE

• Time: 1h 30m

• 90min at RPE 5-6 (sub lactate threshold)

RUN

• Time: 45m

• 45min at RPE 4-5

SWIM