- Time: 1h 30m
- 90 minutes with hills. Tempo 15wu/wd then 2 x (25t, 5e) at RPE7. Stay seated on hills.
- 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
- Time: 1h 15m
- Track 6 x 800 with 400 recovery. Include long warm up and cool down. Keep efforts RPE 7-8 and stop the repeats if you can't hold that effort.
- Time: 45m
- Race-specific
- wu: 2 x 150, swim, back
- main: 3 x 400, 1 is RPE 3, 2 is RPE9 for first 100 then RPE5, 3 is RPE 5
- cd: 2 x 125 easy
- Time: 2h 30m
- 2.5 hour bike. Keep RPE 3-4. Use race clothes if possible. Use race equipment.
- Time: 20m
- 20 minute recovery run after the bike at RPE 2.
- Time: 30m
- 30 minutes in full aero position. RPE 3.
Day 64
Day 65
![](/img/tot02.png)
BIKE
Comments and Definitions
Last build week before starting to taper. Enjoy!
Day 66
![](/img/tot01.png)
SWIM
Day 67
![](/img/tot03.png)
RUN
Day 68
![](/img/tot01.png)
SWIM
Day 69
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 70
![](/img/tot02.png)
BIKE