• Week 1
    Print Week

    • Day 169

    BIKE
    • Time: 1h 30m
    • 90min, RPE 4 with some hills.
    Comments and Definitions

    For next week's race, we're still riding on the last peak we built rather than a full taper again. We'll still do some hard sessions as a normal Build week but reduce the hours as a bit of a compromise to get you to race day somewhat fresh.

    Day 170

    BIKE
    • Time: 30m
    • 10min RPE 3, 10min RPE 7-8, 10min RPE 3.
    SWIM
    • Time: 30m
    • 30 minutes continuous very, very easy at RPE 3.

    Day 171

    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 172

    Day 173

    BIKE
    • Time: 1h 00m
    • 60min, RPE 3 mostly but throw in 3 x 1 minute accelerations after doing a good warm up.

    Day 174

    BIKE
    • Time: 1h 30m
    • 90min at RPE 5-7, then run.
    RUN
    • Time: 30m
    • 30min at RPE 3-4.

    Day 175

    BIKE
    • Time: 45m
    • 45min at RPE 4
    Comments and Definitions

    Mini race prep to check out the equipment.

    RUN
    • Time: 25m
    • 25min at RPE 7-8
    SWIM
    • Time: 15m
    • 15min open water easy...