• Week 1
    Print Week

    • Day 78

    SWIM
    • Time: 45m
    • 10 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
    • 250 easy
    Comments and Definitions

    Recovery week! This would be a good week to do an Olympic or 1/2IM race or run race if possible.

    Day 79

    BIKE
    • Time: 1h 30m
    • 90 min spin at RPE 2-3
    RUN
    • Time: 30m
    • 30 min at RPE 3 with strides.

    Day 80

    RUN
    • Time: 45m
    • 45 minutes at RPE3 run in reverse direction as yesterday.
    SWIM
    • Time: 30m
    • Recovery
    • 4 x 300 (300 easy, 300 kick, 300 easy, 300 pull)

    Day 81

    BIKE
    • Time: 1h 00m
    • 60 min spinning with 3x 60 second accelerations spaced 5 minutes apart. Complete cool down

    Day 82

    BIKE
    • Time: 1h 30m
    • 90 minute ride with some hills if available. Non climbing effort keep to RPE3.
    SWIM
    • Time: 45m
    • wu: 250
    • main: 1000m time trial, 1000 cruise at RPE3
    • cd: 4 x 75

    Day 83

    Day 84

    RUN
    • Time: 1h 15m
    • 15k race, all out. Try to negative split each 5k, that is run the last 5k faster than the middle 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 afterwards.