• Week 1
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    • Day 141

    BIKE
    • Time: 30m
    • 3 x 10 minutes, start each slow, build up to race pace on each.
    Comments and Definitions

    A quick run through of all 3 sports today. _________________________ Except for race day, it's going to be an easy week. You've put in lots of work getting here, so make sure you carry that confidence on Sunday. For this week, I've scheduled off the day before the race. Some people prefer to do a short workout but take Friday off instead. You'll have to see what works well for you. For the next A race, I've switched the days around. Experiment and go with what works best for you.

    RUN
    • Time: 20m
    • 2 x 10 minutes, start each slow, build up to race pace on each.
    SWIM
    • Time: 20m
    • 4 x 5 minutes, start each fast, level out pace on each.

    Day 142

    SWIM
    • Time: 20m
    • 20 minutes easy swimming, RPE 2-3. If you're racing locally, try to swim the course. Look for good start locations, navigation aids, and route.

    Day 143

    Day 144

    RUN
    • Time: 15m
    • Warm up 10 minutes, 5 minutes cruise at slightly faster than 5k race.

    Day 145

    BIKE
    • Time: 20m
    • Warm up 5 minutes, 5 x 2 minute fast!, cool down 5 minutes
    RUN
    • Time: 15m
    • Warm up 5 minutes, 5 x 1 minute fast!, cool down 5 minutes.
    SWIM
    • Time: 15m
    • Warm up 5 minutes, 6 x 50 fast!, cool down 5 minutes.

    Day 146

    Day 147