- 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: 600, then 6 x 100.
- cd: 2 x 125 easy
- Time: 30m
- 30 minutes in full aero position. RPE 3. Do 5x20 second accelerations separated by a few minutes after a warm up period.
- 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: 30m
- 30 minutes at RPE 4-5.
- Time: 1h 30m
- 90 minutes at RPE 3 using race nutrition/hydration plan.
- Time: 2h 30m
- 2.5 hour bike. Keep RPE 3-4. Use race clothes if possible. Use race equipment.
- Time: 20m
- 20 minute recovery run after the bike at RPE 2.
Day 36
Day 37
![](/img/tot02.png)
BIKE
Comments and Definitions
Continuing our intensity and bricks this week. Lots of work, but also lots of rest...
![](/img/tot01.png)
SWIM
Day 38
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
Day 39
![](/img/tot02.png)
BIKE
Comments and Definitions
Brick: short bike and long run. Use race uniform if possible. This is also a long session to have during the week…swap with Sunday if needed.
![](/img/tot03.png)
RUN
Day 40
Day 41
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN