• Week 1
    Print Week

    • Day 99

    SWIM
    • Time: 1h 30m
    • Race-specific
    • wu: 6 x 50, odd swim, even kick.
    • main: 3 x 600, (1 is RPE 3, 2 is RPE9 for first 100 then RPE5, 3 is RPE 5) 10 x 100, constant RPE 6-7
    • cd: 200 easy
    Comments and Definitions

    We're going to increase the intensity a bit but with slightly fewer hours than you did in Base3.

    Day 100

    BIKE
    • Time: 1h 30m
    • 90 minutes: 20 minutes warm up and cool down with middle 50 minutes at RPE6-7. You should cross up and down your LT threshold many times during this 50minutes.
    Comments and Definitions

    Brick Day!

    RUN
    • Time: 30m
    • 30 minutes at RPE 3.

    Day 101

    RUN
    • Time: 1h 20m
    • 80 minutes tempo
    • wu: 25minutes, RPE 3
    • main: 8 x (3t, 2r) 3t at RPE 7-8, 2r at RPE 2
    • cd: 15 RPE 2-3

    Day 102

    SWIM
    • Time: 45m
    • Speed day
    • wu: 150 continuous.
    • main: 8 x 200 hard, then 2x 75 all out. (100s at T pace, 75s at Tpace -5seconds)
    • cd: 150 easy

    Day 103

    Day 104

    BIKE
    • Time: 2h 00m
    • Steady effort at RPE 3
    Comments and Definitions

    Swim-Bike brick

    SWIM
    • Time: 40m
    • 40 minutes: 10 minutes warm up, 2 minutes rest, then 30 minutes continuous at RPE 4, transitioning as soon as possible to bike

    Day 105

    BIKE
    • Time: 1h 30m
    Comments and Definitions

    Great transition practice today! The Columbus triathlon club did these great R-B-R workouts called Hicks, or Hilly Bricks. The run was performed on a long hill with a flat bike. You can also do this with a bike trainer. Do a complete transition each time. 6 x (R 4:00, B: 15:00, R 4:00 ), rest 3:00 between Be careful of run intensities…at only 4 minutes each it seems easy to do them fast, but 6 reps is a lot. Keep all efforts at RPE 3-4. Up the effort the last 2 if you've got anything left...

    SWIM
    • Time: 50m