- Time: 1h 30m
- Distance: 30.00 miles
- WU: 10' warm up - nice smooth spinning.
- MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
- CD: 5'
- Time: 1h 00m
- Distance: 18.00 miles
- Breakthrough:
- WU: 10'
- MS: Tempo intervals. On road or trainer. Do 5x6 minutes at Tempo effort - Zone 3 (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position.
- CD: 10'
- Time: 45m
- Distance: 2000.00 yards
- WU: 300 then 10x50 on 15" rest.
- MS: 10x(25 in Z4, 75 in Z3 on 20" rest)
- CD: 200
- Time: 40m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 2h 05m
- WU: 20'
- MS: Then 2x25' at Zone 2 - mid to high Z2 - 5' easy in between.
- Then 2x12 at Zone 3 - 5' easy in between again. Then 5' at Zone 4.
- CD: 15' cool down easy.
- Time: 1h 00m
- Distance: 20.00 miles
- WU: 15'
- MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
- CD: 15'
- Time: 45m
- Distance: 5.00 miles
- Run on a flat course or treadmill.
- WU: 15'
- MS: 15' @ Zone 2
- CD: 15'.
- Time: 1h 00m
- Distance: 3000.00 yards
- WU: 300 warm up, swim 8x50 on 20" rest.
- MS: 100/200/300/400/500/500 all with 10-20” rest. Last 500 should be ~3-5” faster per 100, than goal IM Pace.
- *For example, if the goal is 1:00 swim at IM - that would be 1:25/per 100/yd pace. So, the goal in the last 500 of this 2k set would be under 6:50 or 1:20-1:23 pace.
- CD: Get a nice easy 300 cool down.
Day 57
Day 58
![](/img/tot02.png)
BIKE
Day 59
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot05.png)
Strength
Day 60
![](/img/tot03.png)
RUN
Day 61
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day.
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 62
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 63
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day.
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
IM - Individual Medley - Fly, back, breast, free.