• Week 1
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    • Day 169

    Day 170

    BIKE
    • Time: 45m
    • 45 minutes
    • wu: 10 minute RPE3
    • main: 25 minutes RPE 7
    • cd: 10 minutes RPE 3
    Comments and Definitions

    Our first week of tapering will look almost identical to the taper of Week 16 before your first A Race except the intensity will be a bit higher without adding any hours or workouts. If you feel it's too much, then simply follow the original intensities from Week 16.

    SWIM
    • Time: 30m
    • Form
    • wu: 250 continuous.
    • main: 200, 2x100, 200, 2 x 100, 200, long intervals at RPE4, short at RPE 7-8
    • cd: 150 easy

    Day 171

    BIKE
    • Time: 30m
    • 30 minutes, ladder
    • 10:00 RPE 3
    • 10:00 RPE 7
    • 10:00 RPE 3

    Day 172

    RUN
    • Time: 40m
    • 40 minutes at RPE 3 with strides.

    Day 173

    Day 174

    BIKE
    • Time: 1h 00m
    • 60 minutes at RPE 3-4.
    Comments and Definitions

    Swim-Bike Brick

    RUN
    • Time: 45m
    • Open water if possible.
    • Continuous swim. 1st 200m at RPE 9-10, then settle into race pace.

    Day 175

    RUN
    • Time: 45m
    • 45 minutes tempo
    • wu: 15 RPE3
    • main: 3 x (7t,2r). 7t is RPE7-8, 2r at RPE 2.
    • cd: a few minutes easy. The workout should finish close to the hard intervals and not the normal 15min cool down.