Bike

• 1h 00m
• -----
• -----

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

Run

• 2h 00m
• -----
• -----

120 minute long run. Keep RPE at 3, no harder! Stretch well afterwards and have a good recovery meal.

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.

Swim

• 45m
• -----
• -----

Speed day
wu: 350 continuous. last 50 in each 100 is kick
main: 10 x 200 EBEH (each 200 = 50Easy, 50Build, 50Easy, 50 Hard)
cd: 6 x 25, each slower than last

Run

• 30m
• -----
• -----

30 minutes recovery at RPE 2.

Bike #1

• 2h 00m
• -----
• -----

2 hour small chainring only effort.

Bike #2

• 3h 00m
• -----
• -----

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

Bike #3

• 1h 00m
• -----
• -----

60 minutes in small ring.

Bike

• 1h 00m
• -----
• -----

60 minutes inside or out, just easy spinning, RPE 3.

Swim

• 30m
• -----
• -----

1000m continuous, open water if possible.

Run

• 1h 30m
• -----
• -----

1.5 hour long run at RPE 2-3 steady.