Bike

• 1h 00m
• -----
• -----

60 minutes road or trainer, all small chainring work, low effort.

Run

• 45m
• -----
• -----

45 minutes at easy pace, RPE 2-3.

Swim

• 45m
• -----
• -----

wu: 500
main: 15 x 100, RPE 4-5, concentrate on smooth and efficient rather than all-out speed
cd: 500

Bike #1

• 3h 00m
• -----
• -----

3 hours long bike. If your breakfast routine last week worked, repeat it again here, if not, experiment with something new.

Bike #2

• 1h 30m
• -----
• -----

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..

Bike

• 45m
• -----
• -----

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.

Run

• 45m
• -----
• -----

45minutes very easy run, RPE 3.

Bike

• 1h 30m
• -----
• -----

90 minues easy spinning of RPE 3.

Swim

• 45m
• -----
• -----

Speed day
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

Bike

• 1h 00m
• -----
• -----

60 minutes road or trainer, all small chainring work, low effort.

Run

• 1h 30m
• -----
• -----

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.