• Week 1
    Print Week

    • Day 134

    BIKE
      SWIM
        RUN

          Day 135

          BIKE
          • Time: 45m
          • 45 minutes
          • 30min at RPE 3, 15min at RPE 7
          Comments and Definitions

          Two weeks out we're still reducing hours a bit but with some strong efforts on the weekend.

          SWIM
          • Time: 30m
          • Form--same as last week
          • wu: 250 continuous.
          • main: 200, 2x100, 200, 2 x 100, 200, long intervals at RPE4, short at RPE 7-8
          • cd: 150 easy

          Day 136

          BIKE
          • Time: 30m
          • 30 minutes, ladder
          • 10:00 RPE 3
          • 10:00 RPE 7
          • 10:00 RPE 3

          Day 137

          RUN
          • Time: 40m
          • 40 minutes, 10 min. wu/cd, 20minutes at RPE 7.

          Day 138

          BIKE
            SWIM
              RUN

                Day 139

                BIKE
                • Time: 1h 30m
                • 90 minutes at RPE 3-4
                Comments and Definitions

                Swim-Bike Brick This is transition practice just like last week. Fix any timing/gear problems that you had. This is one area where there's no reason to not clock olympic athlete times!

                SWIM
                • Time: 45m
                • Open water if possible.
                • Continuous swim. 1st 400m at RPE 9-10, then settle into race pace

                Day 140

                BIKE
                • Time: 30m
                • 30min starting at RPE3 and finishing at RPE 7-8, transition immediately to the run.
                Comments and Definitions

                Bike-Run Brick. Stretch well and get some recovery fuel.

                RUN
                • Time: 1h 00m
                • 60min, RPE 5-6.