• Week 1
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    • Day 50

    Day 51

    BIKE
    • Time: 30m
    • 30min with accelerations. Entire workout in small chainring
    Comments and Definitions

    Another recovery week! We'll keep the workouts short again as well as do some testing. It's only been 4 weeks since the last test. Your improvement will most likelky depend on your fitness when you started. If you were coming off a big winter layover your fitness should be improving quite rapidly, otherwise expect to see more gradual gains.

    SWIM
    • Time: 30m
    • 30 minutes continuous very, very easy at RPE 3. If you can find open water(that's warm enough) to practice navigation that's a bonus.

    Day 52

    RUN
    • Time: 45m
    • 45min at RPE 3. Stretch well afterwards. In case you skipped the last sentence: stretch well afterwards.
    SWIM
    • Time: 45m
    • Technique. Focus on technique during the easy 50s, don't lose it on the build and hard legs.
    • 10 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
    • 150 easy cooldown

    Day 53

    BIKE
    • Time: 45m
    • 45min, RPE3 mostly but throw in a 2-3 1 minute accelerations after getting a good warm up in.

    Day 54

    BIKE
    • Time: 1h 00m
    • 60min, alternate between RPE and RPE 7-8 throughout ride.

    Day 55

    RUN
    • Time: 30m
    • 25min at RPE4 with 6 x100m accelarations at the end.

    Day 56