- Time: 45m
- 45 minutes
- wu: 10 minute RPE3
- main: 25 minutes RPE 7
- cd: 10 minutes RPE 3
- 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
- Time: 30m
- 30 minutes, ladder
- 10:00 RPE 3
- 10:00 RPE 7
- 10:00 RPE 3
- Time: 40m
- 40 minutes at RPE 3 with strides.
- Time: 1h 00m
- 60 minutes at RPE 3-4.
- Time: 45m
- Open water if possible.
- Continuous swim. 1st 200m at RPE 9-10, then settle into race pace.
- 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.
Day 169
Day 170
![](/img/tot02.png)
BIKE
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.
![](/img/tot01.png)
SWIM
Day 171
![](/img/tot02.png)
BIKE
Day 172
![](/img/tot03.png)
RUN
Day 173
Day 174
![](/img/tot02.png)
BIKE
Comments and Definitions
Swim-Bike Brick
![](/img/tot03.png)
RUN
Day 175
![](/img/tot03.png)
RUN