• Week 1
    Print Week

    • Day 50

    Day 51

    BIKE
    • Time: 1h 00m
    • 60 minutes inside or out, just easy spinning, RPE 3.
    RUN
    • Time: 30m
    • 30 minutes easy RPE 2-3.

    Day 52

    BIKE
    • Time: 1h 00m
    • 60 minutes, same as yesterday, just spinning and lots of stretching.
    SWIM
    • Time: 30m
    • Recovery swim
    • 5 x 200
    • 150 easy

    Day 53

    RUN
    • Time: 45m
    • 45 minutes with strides every 5 minutes. Mostly RPE 3.
    SWIM
    • Time: 45m
    • 8 x 300 as 2x(300 easy, 300 kick, 300 easy, 300 pull)

    Day 54

    Day 55

    BIKE
    • Time: 2h 00m
    • 2 hours, RPE4-5. Try to get this in after the swim. Try out post swim nutrition timing to see how your stomach handles the bike effort combined with the unavoidable swallowing of lake/pool water.
    SWIM
    • Time: 30m
    • 1000m continuous, open water if possible.

    Day 56

    RUN
    • Time: 1h 30m
    • 1.5 hour long run at RPE 2-3 steady.