- 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.
- Time: 30m
- 30 minutes at RPE 3.
- 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
- 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
- Time: 2h 00m
- Steady effort at RPE 3
- 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
- Time: 1h 30m
- Time: 50m
Day 99
Day 100
BIKE
Comments and Definitions
Brick Day!
RUN
Day 101
RUN
Day 102
SWIM
Day 103
BIKE
SWIM
RUN
Day 104
BIKE
Comments and Definitions
Swim-Bike brick
SWIM
Day 105
BIKE
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...
RUN
We're going to increase the intensity a bit but with slightly fewer hours than you did in Base3.