Bike

• 2h 00m
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IM early base - KEY WORKOUT
Endurance
120
Warm up 15 minutes, on rolling-hilly course. Slide back on seat, spin at 75+ rpms in small ring, holding arm rests or drops (not aero bars). Smooth pedal stroke all the way around. On flats/downhills, use larger big ring, in aero position, 70+ rpms.

Run

• 20m
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Run Brick
Strength
20
Warm up easy 5 minutes. Run 10' on a flat course or treadmill after bike workout. 5 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

Run

• 50m
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Run Base
Endurance
50
Run 50' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands. Stretch when done and add in Core 1, 2 or 3.

Swim

• 1h 15m
• 4500.00 meters
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Swim Endurance - KEY WORKOUT
Form
75
4500
9 x 500 free. Full recovery rest, or 2 minutes between, whichever comes first.

Bike

• 1h 30m
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Bike Base
Endurance
90
90' ride on a flat course. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).

Bike

• 45m
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Bike Base
Endurance
45
45' ride on a flat course. Keep HR in Zone 1-2.

Swim

• 1h 30m
• 4000.00 meters
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Pacing
Endurance
90
4000
WU: 200 and 4 x 50 moderate free w/15 sec. rest between.
MS: 30 x 100 steady-cruise Ironman pace, w/15 sec. rest.
300 kick
CD: 300 easy

Strength

• 45m

Stretching/Core
Stretch - use D3 program
Core Strength 15' - 2x through of Core 1, 2 or 3
Flex Band Routine - please see D3 Athletes Page

Run

• 2h 20m
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Run Base
Endurance
140
Run 140' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, hands, and high knees. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.

Bike

• 1h 30m
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Bike Strength
Strength
90
90' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

Run

• 40m
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Run Base
Endurance
40
Run 40' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim

• 1h 15m
• 4500.00 meters
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Master's - KEY WORKOUT
Form
75
4500
Work on form. Get extra swimming in after Masters to get to 4.5k.

Strength

• 45m

Stretching/Core
Stretch - use D3 program
Core Strength 15' - 2x through of Core 1, 2 or 3
Flex Band Routine - please see D3 Athletes Page