• Week 1
    Print Week

    • Day 99

    SWIM
    • Time: 1h 15m
    • Long day-mental toughness day!
    • 6 x 500, odds are RPE3, evens RPE 5.
    Comments and Definitions

    Week Goals Lotsa hours! These will be some of the longest sessions you'll do in prep for the race. Recovery week coming up….

    Day 100

    BIKE
    • Time: 45m
    • First 30 minutes at RPE 4, last 15 minutes at RPE 6.
    Comments and Definitions

    Another mixed session. This time we're doing the bike and run together. Work in the swim either early or late but not within several hours of the brick session.

    RUN
    • Time: 30m
    • 30 minutes after bike. First 10 minutes at RPE 3, last 20 minutes at RPE 5
    SWIM
    • Time: 30m
    • 12 x 100 (alternate each 100 with normal breathing and bilateral)

    Day 101

    RUN
    • Time: 45m
    • RPE 3 wth strides every 5 minutes.

    Day 102

    RUN
    • Time: 2h 00m
    • Long run. Maintain RPE of 3 throughout. Use
    • nutrition/hydration you worked on in past weeks. Long stretch afterwards and hearty recovery meal of carbs and protein.

    Day 103

    BIKE
    • Time: 1h 00m
    • 1 hour mix of RPE 3 and RPE 5 throughout session. Try to avoid hills after yesterdays long run.
    SWIM
    • Time: 1h 00m
    • Open water continuous swim, practice sighting and swimming straight.

    Day 104

    Day 105

    BIKE
    • Time: 2h 30m
    • Long bike. Keep RPE 3-4 and include as many hills as you can find.
    RUN
    • Time: 20m
    • Recovery run afterwards the bike at RPE 2.