• Week 1
    Print Week

    • Day 71

    Day 72

    BIKE
    • Time: 45m
    • 45 minutes, 30min at RPE 3, 15min at RPE 7.
    Comments and Definitions

    This is the first week of taper for the first A race. Lots of workouts, but low volume. With the reduced volume, watch your calorie intake as well.

    SWIM
    • Time: 30m
    • Form
    • wu: 250 continuous.
    • main: 200, 2x100, 200, 2 x 100, 200, long intervals at RPE4, short at RPE 7-8
    • cd: 150 easy

    Day 73

    BIKE
    • Time: 30m
    • 30 minutes, ladder.
    • 10:00 RPE 3
    • 10:00 RPE 7
    • 10:00 RPE 3

    Day 74

    RUN
    • Time: 40m
    • 40 minutes at RPE 3 with strides.

    Day 75

    Day 76

    BIKE
    • Time: 1h 30m
    • 90 minutes at RPE 3-4.
    Comments and Definitions

    Swim-Bike Brick.

    SWIM
    • Time: 45m
    • Open water if possible.
    • Continuous swim. 1st 200m at RPE 9-10, then settle into race pace.

    Day 77

    RUN
    • Time: 45m
    • 45 minutes tempo.
    • wu: 15 RPE3
    • main: 3 x (3t,2r) 3t at RPE 5 (just below lactate threshold), 2r at RPE 2.
    • cd: 15min