Bike

• 55m
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55 minutes, on the trainer if possible:
wu: 10:00 at RPE 2-3
main: 4 x ( 8:00 at RPE 4-5 fast spinning, 2:00 at RPE 2)

cd: 5:00 work down to RPE 3 then RPE 2 to finish

Swim

• 30m
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Speed day
wu: 300 continuous. concentrate on form weaknesses.
main: 10 x 100 descend 1-5 and 5-10
cd: 200 continuous, alternate 50kick, 50 swim)

Bike

• 2h 00m
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Long bike again this Sunday. Try to find couple hills to throw in but keep climbing efforts seated.

Run

• 1h 00m
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60 minutes. 10 minute warm up, then do 20 second strides before returning to RPE 3 pace. Repeat strides every 5 minutes until the end of the workout.

Swim

• 1h 00m
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Long day-mental toughness day!
6 x 500, odds are RPE3, evens RPE 5

Bike

• 1h 00m
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60 minutes, easy pedaling on mixed terrain, overall effort still low. Warm up and cooldown 10:00 in low ring, spinning easy. Use big ring for middle 40.

Run

• 45m
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Easy pace, RPE 3

Swim

• 40m
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Race-specific
wu: 250 easy
5 x 50, odds are 100%, evens recovery. 10sec rest between
main: 4 x 400, 1 is RPE 3, 2 and 3 are RPE 4, 4 is RPE 5
cd: 200 easy

Run

• 1h 30m
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90 minute long run, easy pace. Strides begin at the 40 minute mark. Just like Monday, go for 20 seconds, then return to normal pace. Repeat every 5 minutes until run is finished. Stretch well!