- Time: 45m
- 45 minutes, 30min at RPE 3, 15min at RPE 7.
- 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
- Time: 30m
- 30 minutes, ladder.
- 10:00 RPE 3
- 10:00 RPE 7
- 10:00 RPE 3
- Time: 40m
- 40 minutes at RPE 3 with strides.
- Time: 1h 30m
- 90 minutes at RPE 3-4.
- Time: 45m
- Open water if possible.
- Continuous swim. 1st 200m at RPE 9-10, then settle into race pace.
- 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
Day 71
Day 72
![](/img/tot02.png)
BIKE
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.
![](/img/tot01.png)
SWIM
Day 73
![](/img/tot02.png)
BIKE
Day 74
![](/img/tot03.png)
RUN
Day 75
Day 76
![](/img/tot02.png)
BIKE
Comments and Definitions
Swim-Bike Brick.
![](/img/tot01.png)
SWIM
Day 77
![](/img/tot03.png)
RUN