• Week 1
    Print Week

    • Day 1

    SWIM
    • Time: 45m
    • Speed day
    • wu: 250 alternating each 50 swim and kick
    • main: 400, 4 x 100, 300, 3 x 100, 200, 2x100
    • long intervals are RPE 4, 100s are at RPE 7-8
    • (alternate, remove 1st 400)
    • cd: 3 x 75, each slower than last
    Comments and Definitions

    This intermediate program starts with lots of hours. Consistency is more important than the length of the individual workouts. If you find yourself skipping days due to fatigue, try reducing the time for each session rather than missing workouts.

    Day 2

    BIKE
    • Time: 1h 30m
    • 90 minutes, hills. Find a hill that takes about 5 minutes to climb.
    • Warm up and cool down 15-20 minutes each.
    • Main: 6-8 repititions on the hill. Remain seated on all reps. You should hit RPE 7-9 but not an all-out effort.
    • Complete stretch of legs and lower back afterwards.
    Comments and Definitions

    Get the bike in first today....

    SWIM
    • Time: 30m
    • 30 minutes continuous recovery swim after bike workout.

    Day 3

    RUN
    • Time: 30m
    • Very easy run today, constant at RPE 2-3.
    Comments and Definitions

    This swim should be the next workout you do after yesterday's swim. Since it's low impact, I like to do these sessions back to back to help keep technique fresh…

    SWIM
    • Time: 30m
    • Long day
    • wu: 200 continuous
    • main: 1 x 2000 at RPE 4 (alternate 1 x 1700)
    • cd: 4 x 50, each slower than last

    Day 4

    BIKE
    • Time: 45m
    • Recovery easy spin of RPE 2-3 ideally on trainer.
    Comments and Definitions

    Keep fluid intake high today and have a good recovery meal after the run session.

    RUN
    • Time: 1h 20m
    • 80 minutes with strides every 10 minutes. Remember, strides should be easy speed effort. Stop if your legs are feeling exhausted.

    Day 5

    RUN
    • Time: 45m
    • 45 minute recovery…easy pace.

    Day 6

    BIKE
      Comments and Definitions

      OFF -- enjoy!

      SWIM
        RUN

          Day 7

          BIKE
          • Time: 2h 00m
          • 2 hours. Keep the pace at RPE 3 except if you need to climb.
          Comments and Definitions

          Try to get this ride a couple hours after breakfast in the morning. Figure out what feels good for pre-ride nutrition and hydration. Make notes in your log to refer back to later when preparing for race morning.