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View albumThere must be a muscle in here somewhere...
July 6
July 7
Swim
- 1h 30m
- -----
- -----
Long mental toughness day!
6 x 500, odds are RPE 3, evens RPE 5
July 8
Bike
- 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
- 20m
- -----
- -----
20 minute recovery run afterwards at RPE 2.
July 9
Off.
July 10
Bike
- 30m
- -----
- -----
30 minutes all in small chainring.
Wu: 10 spinning at RPE 3
main: 3x (3t,3r) 3t at RPE3, 3r at RPE2
cd: continue cool down until 30 minutes are up. RPE 2
Run
- 30m
- -----
- -----
30 minute easy run at RPE 3.
It's a 30min theme week! All workouts are 30min. during this recovery time.
July 11
Run
- 30m
- -----
- -----
30 min at RPE 3. When finished with run, do 6 x 20 second strides.
Swim
- 30m
- -----
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Recovery swim
5 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
150 easy
July 12
Bike
- 30m
- -----
- -----
More spinning like Tuesday, all in small chainring
wu: 10minutes at RPE 3
main: 5x (2t, 1r) 2t at RPE5, 1r at RPE 2
cd: 5 minutes at RPE 2
My friends
Processing your request, please wait...
90min mix of RPE 3 to RPE 7 throughout session. Consciously move between these different zones, keeping in each for several minutes.
Open water continuous swim, practice sighting and swimming straight.