• Week 1
    Print Week

    • Day 36

    BIKE
    • Time: 1h 30m
    • 90 minutes, easy pace, RPE 3
    Comments and Definitions

    This week's hard workout will be tempo effort on the run…not all out effort but a reserved and proud cruising pace--a confidence builder!

    SWIM
    • Time: 1h 00m
    • Race-specific
    • wu: 5 x 75
    • main: 2 x 1000, both are RPE 4
    • cd: 250 easy

    Day 37

    BIKE
    • Time: 2h 00m
    • 2 hours, mostly easy pace, find some rolling hills if possible
    RUN
    • Time: 1h 00m
    • 60 minutes easy run with strides every 5 minutes.

    Day 38

    BIKE
      Comments and Definitions

      Mid-week respit! Tomorrow will be long and challenging...

      SWIM
        RUN

          Day 39

          RUN
          • Time: 1h 40m
          • 100 minute long run combined with tempo effort.
          • 75minutes at RPE3, last 25 minutes at RPE5
          SWIM
          • Time: 45m
          • Speed day--tough!
          • wu: 300 continuous- (alternate 25 swim, 25 kick)
          • main: 20 x 75 hold constant pace for each-so judge pace in the first few, RPE 5
          • cd: 200 easy

          Day 40

          SWIM
          • Time: 1h 15m
          • Long day
          • wu: 6 x 50, alternate free and back
          • main: 2 x 1500, RPE 4 (alternate 1 x 1000)
          • cd: 4 x 50, each slower than last

          Day 41

          BIKE
          • Time: 3h 00m
          • 3 hour long ride.
          RUN
          • Time: 30m
          • 30 min very easy run at RPE2 after the bike.

          Day 42

          RUN
          • Time: 45m
          • 45min with strides.
          SWIM
          • Time: 30m
          • 30min continuous. Long gliding, focus on form not speed.