• Week 1
    Print Week

    • Day 29

    Day 30

    BIKE
    • Time: 30m
    • 30 minutes, RPE 3.
    Comments and Definitions

    After 4 weeks of hard work, it's recovery time. Not a week off, but we're almost halving the hours.

    RUN
    • Time: 30m
    • 30 minutes easy RPE 2-3.

    Day 31

    BIKE
    • Time: 30m
    • 30 minutes, same as yesterday, just spin them legs easy around, stretch well.
    SWIM
    • Time: 30m
    • Recovery swim
    • 5 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
    • 150 easy

    Day 32

    RUN
    • Time: 30m
    • 30 minutes with strides every 5 minutes. Mostly RPE 3.
    SWIM
    • Time: 30m
    • Recovery
    • 4 x 300 (300 easy, 300 kick, 300 easy, 300 pull)

    Day 33

    BIKE
    • Time: 1h 00m
    • 60 minutes, RPE 3 mixture of big ring and small.

    Day 34

    SWIM
    • Time: 30m
    • 1000m time trial. Do short warm up then record TT time. We'll use this to measure progress.

    Day 35

    RUN
    • Time: 1h 00m
    • 1 hour long run at RPE 3 steady. Or substitute hard effort at 5k race.