• Week 1
    Print Week

    • Day 29

    BIKE
      SWIM
        RUN

          Day 30

          BIKE
          • Time: 30m
          • 30 minutes, RPE 3.
          Comments and Definitions

          After 4 weeks of hard work, it's recovery time. Not a week off, but we're almost halving the hours.

          RUN
          • Time: 30m
          • 30 minutes easy RPE 2-3.

          Day 31

          BIKE
          • Time: 30m
          • 30 minutes, same as yesterday, just spin them legs easy around, stretch well.
          SWIM
          • Time: 30m
          • Recovery swim
          • 5 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
          • 150 easy

          Day 32

          RUN
          • Time: 30m
          • 30 minutes with strides every 5 minutes. Mostly RPE 3.
          SWIM
          • Time: 30m
          • Recovery
          • 4 x 300 (300 easy, 300 kick, 300 easy, 300 pull)

          Day 33

          BIKE
          • Time: 1h 00m
          • 60 minutes, RPE 3 mixture of big ring and small.

          Day 34

          SWIM
          • Time: 30m
          • 1000m time trial. Do short warm up then record TT time. We'll use this to measure progress.

          Day 35

          RUN
          • Time: 1h 00m
          • 1 hour long run at RPE 3 steady. Or substitute hard effort at 5k race.