• Week 1
    Print Week

    • Day 57

    SWIM
    • Time: 45m
    • Race-specific
    • wu: 2 x 150, swim, back
    • main: 3 x 400, at T Pace with 45sec rest at end.
    • cd: 2 x 125 easy
    Comments and Definitions

    We're now focusing on prep for the first A Race of the season. Same hours, more focus on multisport workouts and above RPE 7 for swim and run.

    Day 58

    BIKE
    • Time: 1h 00m
    • 60 minutes with hills. Solid effort ranging from RPE 3 to RPE 7.

    Day 59

    BIKE
    • Time: 30m
    • 30 minutes in full aero position. RPE 3.
    SWIM
    • 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

    Day 60

    RUN
    • Time: 45m
    • 45min. Track. 10min wu/wd then 6 x 400 with 200 recovery. RPE 8 on 400s.

    Day 61

    BIKE
    • Time: 1h 00m
    • 60minutes at RPE 4 in aero position.
    SWIM
    • Time: 45m
    • Open water continuous. First 30min at RPE3, then remainder at RPE 5.

    Day 62

    BIKE
    • Time: 1h 30m
    • 90 minutes, RPE 5
    Comments and Definitions

    Run-Bike-Run Brick.

    RUN
    • Time: 1h 00m
    • 30 minutes, RPE 3
    • BIKE
    • 30 minutes, RPE 3

    Day 63