• Week 1
    Print Week

    • Day 99

    SWIM
    • Time: 2h 00m
    • Long day-mental toughness day!
    • 8 x 500, odds are RPE3, evens RPE 5
    Comments and Definitions

    More mega hours!

    Day 100

    BIKE
    • Time: 1h 00m
    • 60 minutes with first 30 minutes at RPE4, last 30 minutes at RPE 7.
    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. Strong stretch!

    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

    BIKE
    • Time: 1h 30m
    • 90 minutes with hills
    RUN
    • Time: 45m
    • 45 minutes at RPE 3 wth strides every 5 minutes.

    Day 102

    RUN
    • Time: 2h 55m
    • Almost 3hour long run. Maintain RPE of 3 throughout. Use nutrition/hydration you worked on in past weeks. Long stretch afterwards and hearty recovery meal of both carbs and protein.

    Day 103

    RUN
    • Time: 1h 00m
    • 1 hour at RPE 3.
    SWIM
    • Time: 1h 15m
    • Open water continuous swim, practice sighting and swimming straight.

    Day 104

    Day 105

    BIKE
    • Time: 5h 30m
    • 5.5 hour long bike. Keep RPE 3-4 and include as many hills as you can find.
    RUN
    • Time: 20m
    • 20 minute recovery run afterwards at RPE 2