• Week 1
    Print Week

    • Day 176

    BIKE
    • Time: 30m
    • 3 x 10 minutes, start each slow, build up to race pace on each.
    Comments and Definitions

    A quick run through of all 3 sports today.

    RUN
    • Time: 20m
    • 2 x 10 minutes, start each slow, build up to race pace on each.
    SWIM
    • Time: 20m
    • 4 x 5 minutes, start each fast, level out pace on each.

    Day 177

    SWIM
    • Time: 20m
    • 20 minutes easy swimming, RPE 2-3. If you're racing locally, try to swim the course. Look for good start locations, navigation aids, and route.

    Day 178

    Day 179

    RUN
    • Time: 15m
    • Warm up 10 minutes, 5 minutes cruise at slightly faster than 5k race pace--not your finishing all-out pace, but mid race pace.

    Day 180

    Day 181

    BIKE
    • Time: 20m
    • Warm up 5 minutes, 5 x 2 minute fast!, cool down 5 minutes
    RUN
    • Time: 15m
    • Warm up 5 minutes, 5 x 1 minute fast!, cool down 5 minutes
    SWIM
    • Time: 15m
    • Warm up 5 minutes, 6 x 50 fast!, cool down 5 minutes.

    Day 182