• Week 1
    Print Week

    • Day 120

    Day 121

    BIKE
    • Time: 30m
    • 30min. On trainer with accelerations. Entire workout in small chainring
    Comments and Definitions

    One more week before our taper begins. Early week we'll take it easy after 7 solid days of work last week.

    SWIM
    • Time: 30m
    • 30 minutes continuous very, very easy at RPE 3. If you can find open water(that's warm enough) to practice navigation that's a bonus.

    Day 122

    RUN
    • Time: 45m
    • 45min at RPE 3. Stretch well afterwards. In case you skipped the last sentence: stretch well afterwards.
    SWIM
    • Time: 45m
    • Technique.
    • Focus on technique during the easy 50s, don't lose it on the build and hard legs.
    • 10 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
    • 150 easy cooldown

    Day 123

    RUN
    • Time: 30m
    • 30min recovery.
    SWIM
    • Time: 1h 00m
    • 60min. Continuous open water, 1st 400m hard, then settle in to RPE 5-6

    Day 124

    BIKE
    • Time: 45m
    • 45min, RPE 3 mostly but throw in a 2-3 1 minute accelerations after getting a good warm up in.
    RUN
    • Time: 1h 30m
    • 90min. 60min at RPE 3-4, 30min at RPE 7.

    Day 125

    BIKE
    • Time: 1h 00m
    • 60min on trainer. 10min warmup/cooldown then 40min near lactate threshold (RPE 7)

    Day 126

    BIKE
    • Time: 3h 00m
    • 3hours then directly into 30min run.
    RUN
    • Time: 30m
    • This run is not recovery but at RPE 4-5 (still sub-threshold)