• Week 1
    Print Week

    • Day 48

    BIKE
    • Time: 1h 15m
    • Bike Base
    • Endurance
    • 75
    • Ride on a flat course. Keep RPE at 5-6 out of 10.
    SWIM
    • Time: 45m
    • Distance: 1400.00 yards
    • Form Swim
    • Assess Fitness
    • 45
    • 1400
    • WU: 200 warm up (wu). 8 x 50 on 15 sec rest.
    • MS: 500 yd TT (time trial) for time.
    • CD: 300
    • T-Pace = swim test time / the number of 100 you swam. If you swam 10:00 for 500 yards, then your T-Pace would equal 10:00/5 for a T-Pace of 2:00 per 100