• Week 1
    Print Week

    • Day 62

    BIKE
    • Time: 1h 00m
    • Breakthrough:
    • WU: 10'
    • MS: Tempo intervals. On road or trainer. Do 5x6 minutes at Tempo effort - Zone 3 (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position.
    • CD: 10'
    RUN
    • Time: 45m
    • WU: 15'
    • MS: 15' Run on a flat course or treadmill @ Zone 2
    • CD: 15'
    SWIM
    • Time: 1h 00m
    • Distance: 3000.00 yards
    • WU: 300 warm up, then swim 8x50 on 20" rest.
    • MS: 100/200/300/400/500/500 all with 10-20” rest. Last 500 should be ~3-5” faster per 100, than goal IM Pace.
    • For example, if the goal is 1:00 swim at IM - that would be 1:25/per 100/yd pace. So, the goal in the last 500 of this 2k set would be under 6:50 or 1:20-1:23 pace.
    • CD: Get a nice easy 300 cool down.