• Week 1
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    • Day 85

    BIKE
      Comments and Definitions

      OFF! Well deserved break after last week's 7-day effort.

      SWIM
        RUN

          Day 86

          RUN
          • Time: 45m
          • 45 minutes at RPE 3 wth strides every 5 minutes.
          Comments and Definitions

          These will be some of the longest sessions you'll do in prep for the race. Recovery week coming up...

          Day 87

          BIKE
          • Time: 45m
          • 45 minutes with first 30 minutes at RPE4, last 15 minutes at RPE 6-7.
          RUN
          • Time: 30m
          • 30 minutes. after bike. First 10 minutes at RPE 3, last 20 minutes at RPE 5-6.
          SWIM
          • Time: 30m
          • 12 x 100 (alternate each 100 with normal breathing and bilateral) RPE 3. The key here is to keep these easy but focus on stroke and bilateral breathing.

          Day 88

          RUN
          • Time: 2h 00m
          • 120min long run. Maintain RPE 3 throughout.

          Day 89

          BIKE
          • Time: 1h 30m
          • 90min mix of RPE 3 to RPE 7 throughout session. Consciously move between these different zones, keeping in each for several minutes.
          SWIM
          • Time: 45m
          • Open water continuous swim, practice sighting and swimming straight.

          Day 90

          SWIM
          • Time: 1h 30m
          • Long mental toughness day!
          • 6 x 500, odds are RPE 3, evens RPE 5

          Day 91

          BIKE
          • Time: 3h 30m
          • 3.5 hour long bike. Keep RPE 3-4 and include as many hills as you can find. This is the longest ride of the plan!
          RUN
          • Time: 20m
          • 20 minute recovery run afterwards at RPE 2.