• Week 1
    Print Week

    • Day 22

    Day 23

    BIKE
    • Time: 30m
    • 30 minutes all in small chainring.
    • Wu: 10 spinning at RPE 3
    • main: 3x (3t,3r) 3t at RPE3, 3r at RPE2
    • cd: continue cool down until 30 minutes are up. RPE 2
    Comments and Definitions

    It's a 30min theme week! All workouts are 30min. during this recovery time.

    RUN
    • Time: 30m
    • 30 minute easy run at RPE 3

    Day 24

    RUN
    • Time: 30m
    • 30 min at RPE 3. When finished with run, do 6 x 20 second strides.
    SWIM
    • Time: 30m
    • Recovery swim
    • 5 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
    • 150 easy

    Day 25

    BIKE
    • Time: 30m
    • More spinning like Tuesday, all in small chainring
    • wu: 10minutes at RPE 3
    • main: 5x (2t, 1r) 2t at RPE5, 1r at RPE 2
    • cd: 5 minutes at RPE 2

    Day 26

    BIKE
    • Time: 30m
    • 30min, RPE3 mostly but throw in a 2-3 1 minute accelerations after getting a good warm up in.
    SWIM
    • Time: 30m
    • Recovery
    • 4 x 300 (300 easy, 300 kick, 300 easy, 300 kick)

    Day 27

    SWIM
    • Time: 30m
    • 1000m time trial. Record your time and divide by 10 to get your 100m/yd. 'T pace.' We'll use this pace later as well as use the total time to gauge progress.

    Day 28

    RUN
    • Time: 30m
    • Freebie day!
    • Run hard, easy, hills, race, trails for 30 minutes…you pick! Disclaimer: tomorrow is not an off day and the next week will be stressful. If you are going to back off, do it today and keep your schedule next week intact.