Run

• 1h 00m
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Run Base - KEY WORKOUT
Strength
60
Run 60' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

Swim

• 50m
• 2500.00 meters
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Easy swim
Endurance
50
2,500
Easy 2.5k straight swim.

Bike

• 1h 40m
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Bike Base - KEY WORKOUT
Endurance
100
100' 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).

Run

• 30m
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Run Base
Endurance
30
Run 30' 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 with high knees. Stretch when done and add in Core 1, 2 or 3.

Bike

• 50m
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Bike Hill Repeats
Strength
50
WU: 15'
MS: Then 4x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'

Run

• 35m
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Run Base
Endurance
35
Run 35' 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 with high knees. Stretch when done and add in Core 1, 2 or 3.

Swim

• 1h 00m
• 3800.00 meters
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Speed
Speed
60
3,800
WU: 300 & 6x50 on 10" rest.
MS: 30x100 - 10 on 40" rest, 10 on 30" rest and 10 on 20" rest.
CD: 200

Bike

• 2h 00m
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Bike Base
Endurance
120
120' ride on a rolling course. Keep HR in Zone 1-2. Insert aero position majority of ride after warm up if you have aero bars on.

Run

• 35m
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Run Brick
Strength
35
Warm up easy 10 minutes. Run 15' on a flat course or treadmill after bike workout. 10 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 05m
• 3600.00 meters
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Speed - KEY WORKOUT
Speed/Endurance
65
3600
WU: 500 then: 3x100 on 20" rest - build each 25 to go faster. Then 3x100 on 25" rest.
MS:
5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
Then 200 easy.
6x100 w/paddles on 20" rest. Make each one faster again with #6 being faster then #3.
CD: 200

Bike

• 45m
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Recovery
Very Easy
45
Easy spin for 45' in small chain ring or middle chainring if you have a triple cranks (3 gears up front). Zone 1 only.

Run

• 45m
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Run Base
Endurance
45
Run 45' 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.