• Week 1
    Print Week

    • Day 85

    Day 86

    RUN
    • Time: 45m
    • 45 minutes at RPE 3 wth strides every 5 minutes.
    Comments and Definitions

    These will be some of the longest sessions you'll do in prep for the race. Recovery week coming up...

    Day 87

    BIKE
    • Time: 45m
    • 45 minutes with first 30 minutes at RPE4, last 15 minutes at RPE 6-7.
    RUN
    • Time: 30m
    • 30 minutes. after bike. First 10 minutes at RPE 3, last 20 minutes at RPE 5-6.
    SWIM
    • Time: 30m
    • 12 x 100 (alternate each 100 with normal breathing and bilateral) RPE 3. The key here is to keep these easy but focus on stroke and bilateral breathing.

    Day 88

    RUN
    • Time: 2h 00m
    • 120min long run. Maintain RPE 3 throughout.

    Day 89

    BIKE
    • Time: 1h 30m
    • 90min mix of RPE 3 to RPE 7 throughout session. Consciously move between these different zones, keeping in each for several minutes.
    SWIM
    • Time: 45m
    • Open water continuous swim, practice sighting and swimming straight.

    Day 90

    SWIM
    • Time: 1h 30m
    • Long mental toughness day!
    • 6 x 500, odds are RPE 3, evens RPE 5

    Day 91

    BIKE
    • Time: 3h 30m
    • 3.5 hour long bike. Keep RPE 3-4 and include as many hills as you can find. This is the longest ride of the plan!
    RUN
    • Time: 20m
    • 20 minute recovery run afterwards at RPE 2.