Bike

• 1h 00m
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Ladder
5:00 warmup
10:00 RPE 3
10:00 RPE 5
10:00 RPE 7
10:00 RPE 5
10:00 RPE 3
5:00 cooldown

Run

• 40m
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RPE 3 with strides.

Bike

• 1h 30m
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RPE 3-4

Swim

• 45m
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Open water if possible. Continuous swim. 1st 200m at RPE 9-10, then settle into race pace.

Run

• 1h 20m
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80 minutes tempo
wu: 15min
main: 3 x (17min @ RPE 5, 3 min @ RPE2)
cd: 5 min

Bike

• 30m
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3 x 10 minutes, start each slow, build up to race pace on each.

Run

• 30m
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3 x 10 minutes, start each slow, build up to race pace on each.

Swim

• 20m
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4 x 5 minutes, start each fast, level out pace on each

Bike

• 20m
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Warm up 5 minutes, 5 x 2 minute fast! Cool down 5 minutes.

Run

• 15m
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Warm up 5 minutes, 5 x 1 minute fast! Cool down 5 minutes.

Swim

• 15m
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Warm up 5 minutes, 6 x 50 fast! Cool down 5 minutes.