• Week 1
    Print Week

    • Day 43

    SWIM
    • Time: 45m
    • Race-specific
    • wu: 6 x 50, odd swim, even kick.
    • main: 1900 ladder. Start with 300, then 275, 250, etc.. Until 25. Start pace should be T pace +10 or about RPE 3. Increase pace each set until finish
    • cd: 200 easy
    Comments and Definitions

    We're going to increase the intensity a bit after having some rest last week. This period also begins our focus towards more specific race goals like combining two sports in a single workout.

    Day 44

    BIKE
    • Time: 1h 20m
    Comments and Definitions

    Brick/Transition practice again! 6 x (R 4:00, B: 10:00, R 4:00 ) This week, treat the first run as RPE3, bike at RPE7, 2nd run at RPE5

    RUN
    • Time: 50m

    Day 45

    SWIM
    • Time: 30m
    • Speed day
    • wu: 250 continuous.
    • main: 4 sets of (4x50 fast with 50 kick recovery). Rest 1min after each set.
    • cd: 150 easy

    Day 46

    BIKE
    • Time: 30m
    • Recovery spin on trainer. Include a couple 30 second accelerations.
    SWIM
    • Time: 30m
    • speed day
    • wu: 250 continuous.
    • main: 10 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
    • cd: 150 easy

    Day 47

    RUN
    • Time: 30m
    • 30min with 3x20sec. accelerations.

    Day 48

    BIKE
    • Time: 2h 00m
    • Steady effort at RPE 3.

    Day 49

    RUN
    • Time: 1h 00m
    • 45 minutes at RPE3, then the last 15minutes at RPE 7-8.