- Time: 45m
- 45 minutes at RPE 3 wth strides every 5 minutes.
- Time: 45m
- 45 minutes with first 30 minutes at RPE4, last 15 minutes at RPE 6-7.
- Time: 30m
- 30 minutes. after bike. First 10 minutes at RPE 3, last 20 minutes at RPE 5-6.
- Time: 30m
- 12 x 100 (alternate each 100 with normal breathing and bilateral) RPE 3. The key here is to keep these easy but focus on stroke and bilateral breathing.
- Time: 2h 00m
- 120min long run. Maintain RPE 3 throughout.
- Time: 1h 30m
- 90min mix of RPE 3 to RPE 7 throughout session. Consciously move between these different zones, keeping in each for several minutes.
- Time: 45m
- Open water continuous swim, practice sighting and swimming straight.
- Time: 1h 30m
- Long mental toughness day!
- 6 x 500, odds are RPE 3, evens RPE 5
- Time: 3h 30m
- 3.5 hour long bike. Keep RPE 3-4 and include as many hills as you can find. This is the longest ride of the plan!
- Time: 20m
- 20 minute recovery run afterwards at RPE 2.
Day 85
Day 86
![](/img/tot03.png)
RUN
Comments and Definitions
These will be some of the longest sessions you'll do in prep for the race. Recovery week coming up...
Day 87
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 88
![](/img/tot03.png)
RUN
Day 89
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
Day 90
![](/img/tot01.png)
SWIM
Day 91
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN