• Week 1
    Print Week

    • Day 155

    RUN
    • Time: 1h 30m
    • 90min: 60min at RPE3, 30min finish at RPE 5-7 .
    Comments and Definitions

    Continuing our intensity this week. Key session is Thursday's bike.

    Day 156

    BIKE
    • Time: 1h 30m
    • 90 minutes with hills. Solid effort ranging from RPE 3 to RPE 7.
    SWIM
    • Time: 45m
    • Race-specific
    • wu: 2 x 150, swim, back
    • main: 2 x 600 both RPE 5-7
    • cd: 2 x 125 easy

    Day 157

    BIKE
    • Time: 30m
    • 30 minutes in full aero position. Vary from RPE 3-7
    SWIM
    • Time: 30m
    • Speed day
    • wu: 3 x 200 - swim, kick, pull
    • main: 16 x 50 odds RPE 4, evens RPE 8-9
    • cd: 150 easy

    Day 158

    BIKE
    • Time: 1h 30m
    • 90min tempo. 20wu/wd, 2 x (20t, 5e), 20t at RPE 7-8.

    Day 159

    RUN
    • Time: 45m
    • 45min, RPE 4.

    Day 160

    BIKE
    • Time: 2h 30m
    • 2.5 hour bike. Keep RPE 3-4.
    RUN
    • Time: 20m
    • 20 minute recovery run after the bike at RPE 2.

    Day 161

    BIKE
    • Time: 1h 00m
    • 60min. 15wu/cd at RPE 3, 30min at RPE 7.