- 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. Vary from RPE 3-7
- 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 7-8.
- Time: 45m
- 45min, RPE 4.
- Time: 2h 30m
- 2.5 hour bike. Keep RPE 3-4.
- Time: 20m
- 20 minute recovery run after the bike at RPE 2.
- Time: 1h 00m
- 60min. 15wu/cd at RPE 3, 30min at RPE 7.
Day 155
Day 156
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
Day 157
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
Day 158
![](/img/tot02.png)
BIKE
Day 159
![](/img/tot03.png)
RUN
Day 160
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 161
![](/img/tot02.png)
BIKE
Continuing our intensity this week. Key session is Thursday's bike.