• Week 1
    Print Week

    • Day 92

    BIKE
      SWIM
        RUN

          Day 93

          BIKE
          • Time: 30m
          • 30 minutes all in small chainring.
          • Wu: 10 spinning at RPE 3
          • main: 3x (3t,3r) 3t at RPE3, 3r at RPE2
          • cd: continue cool down until 30 minutes are up. RPE 2
          Comments and Definitions

          It's a 30min theme week! All workouts are 30min. during this recovery time.

          RUN
          • Time: 30m
          • 30 minute easy run at RPE 3.

          Day 94

          RUN
          • Time: 30m
          • 30 min at RPE 3. When finished with run, do 6 x 20 second strides.
          SWIM
          • Time: 30m
          • Recovery swim
          • 5 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
          • 150 easy

          Day 95

          BIKE
          • Time: 30m
          • More spinning like Tuesday, all in small chainring
          • wu: 10minutes at RPE 3
          • main: 5x (2t, 1r) 2t at RPE5, 1r at RPE 2
          • cd: 5 minutes at RPE 2

          Day 96

          BIKE
          • Time: 30m
          • 30min, RPE 3 mostly but throw in a 2-3 1 minute accelerations after getting a good warm up in.
          SWIM
          • Time: 30m
          • Recovery
          • 4 x 300 (300 easy, 300 kick, 300 easy, 300 kick)

          Day 97

          SWIM
          • Time: 30m
          • 1000m time trial.

          Day 98

          RUN
          • Time: 30m
          • Freebie day!
          • Run hard, easy, hills, race, trails for 30 minutes…you pick! Disclaimer: tomorrow is not an off day and the next week will be stressful. If you are going to back off, do it today and keep your schedule next week intact.