Bike

• 2h 00m
• -----
• -----

2 hour small chainring only effort.

Run

• 50m
• -----
• -----

50 minute solid effort at RPE 3-4

Bike

• 1h 30m
• -----
• -----

90minutes, big and small ring. Find some hills to play on...

Run

• 2h 00m
• -----
• -----

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

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

Swim

• 45m
• -----
• -----

Another swim only day same as last week…

S: race-specific
wu: 2 x 150, last 50 in each is backstroke.
main: 4 x 500, 1 is RPE 3, 2 and 3 are RPE4, 4 is RPE 5
cd: 150 easy

Bike

• 3h 00m
• -----
• -----

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

Run

• 30m
• -----
• -----

30 minutes recovery at RPE 2.

Bike

• 1h 00m
• -----
• -----

60 minutes in small ring.

Run

• 1h 00m
• -----
• -----

60 minutes at RPE 3.