• Week 1
    Print Week

    • Day 64

    Day 65

    BIKE
    • Time: 1h 30m
    • 90 minutes with hills. Tempo 15wu/wd then 2 x (25t, 5e) at RPE7. Stay seated on hills.
    Comments and Definitions

    Last build week before starting to taper. Enjoy!

    Day 66

    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 67

    RUN
    • 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.

    Day 68

    SWIM
    • 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

    Day 69

    BIKE
    • Time: 2h 30m
    • 2.5 hour bike. Keep RPE 3-4. Use race clothes if possible. Use race equipment.
    RUN
    • Time: 20m
    • 20 minute recovery run after the bike at RPE 2.

    Day 70

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