• Week 1
    Print Week

    • Day 57

    SWIM
    • Time: 30m
    • Recovery swim
    • 5 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
    • 150 easy
    Comments and Definitions

    Recovery week! Low hours, but we've got a couple hard efforts-another swim time trial and a 10k race on Sunday--try to find one or something similar. If not, do your best effort on a measured course or at the track.

    Day 58

    BIKE
    • Time: 30m
    • 30 min spin at RPE 2-3.
    RUN
    • Time: 30m
    • 30 min at RPE 3 with strides.

    Day 59

    RUN
    • Time: 30m
    • 30 minutes at RPE 3 run in reverse direction as yesterday.
    SWIM
    • Time: 30m
    • Recovery
    • 4 x 300 (300 easy, 300 kick, 300 easy, 300 pull)

    Day 60

    BIKE
    • Time: 30m
    • 30 min spinning with 3x 60 second accelerations spaced 5 minutes apart. Complete cool down.

    Day 61

    BIKE
    • Time: 45m
    • 45 minute short ride with some hills if available. Non climbing effort keep to RPE 2-3.
    SWIM
    • Time: 30m
    • 1000m time trial, compare with last month.

    Day 62

    Day 63

    RUN
    • Time: 45m
    • 10k race, all out. Try to negative split each half, that is run the last 5k faster than the first 5k.
    • If you're using a heart monitor, note the average (not max) heart rate for the race. This should correspond to somewhere around RPE 7-8.
    • Stretch well after racing, take in fluids (not made from barley) afterwards.