60 minutes road or trainer, all small chainring work, low effort.
45 minutes at easy pace, RPE 2-3.
main: 15 x 100, RPE 4-5, concentrate on smooth and efficient rather than all-out speed
3 hours long bike. If your breakfast routine last week worked, repeat it again here, if not, experiment with something new.
90 minute ride. Only go further if you easily completed all the other workouts this week. We're only getting started on a long 20 weeks..
15 warm up, warm down with easy spinning in the small ring. 30 middle minutes in big ring, but still not a hard effort. If on the road, concentrate on constant pedaling with minimal freewheeling.
45minutes very easy run, RPE 3.
90 minues easy spinning of RPE 3.
wu: 250 alternating each 50 swim and kick
main: 400, 4 x 100, 300, 3 x 100, 200, 2x100
long intervals are RPE 4, 100s are at RPE 7-8 alternate, remove 1st 400)
cd: 3 x 75, each slower than last
60 minutes with strides every 10 minutes. Finish run then add 5 more 20second strides back to back before stretching. Remember, strides should be easy speed effort. Stop if your legs are feeling exhausted.