Bike

• 1h 14m
• 18.40 miles
• -----

Warmup: 10 minutes /2.50 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:54m /13.40 miles

Set #1 54m / 13.43 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /2.50 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Run

• 49m
• 3.90 miles
• -----

Warmup: 10 minutes /0.80 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:39m /3.10 miles

Set #1 39m / 3.15 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Swim

• 48m
• 2100.00 meters
• -----

Warmup: 450 meters

Pace: 02m 51s /100 meters +
Freestyle at recovery pace

Main Set:33m /1400 meters

Set #1 400 meters
Drills
2x(50 Drill: Catch-up, 50 Freestyle),
2X(50 Drill: Finger Tip Drag, 50 Freestyle)

Set #2 1000 meters
MaxO2
Intervals: 10x100' on 60' rest
Pace: 02m 20s - 02m 12s /100 meters


Cooldown: 250 meters

Pace: - 02m 51s /100 meters
Freestyle at recovery pace

Run

• 1h 11m
• 5.60 miles
• -----

Warmup: 10 minutes /0.80 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:1h 01m /4.80 miles

Set #1 1h 01m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Bike

• 3h 31m
• 52.70 miles
• -----

Warmup: 10 minutes /2.50 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:3h 11m /47.70 miles

Set #1 3h 11m / 47.66 miles
Endurance
HR Zone: 1-2 RPE: 5-6


Cooldown: 10 minutes /2.50 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Bike

• 42m
• 10.50 miles
• -----

Warmup: 10 minutes /2.50 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:22m /5.50 miles

Set #1 11m / 2.75 miles
High RPM Spinning
Intervals: 1x6' on 5' rest
3' at 100RPM, 2' at 110 RPM, 1' at 120 RPM

Set #2 11m / 2.78 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /2.50 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Run

• 28m
• 2.30 miles
• -----

Warmup: 10 minutes /0.80 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:18m /1.50 miles

Set #1 18m Endurance
HR Zone: 1-2 RPE: 5-6

Swim

• 1h 04m
• 2750.00 meters
• -----

Warmup: 450 meters

Pace: 02m 51s /100 meters +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:49m /2050 meters

Set #1 49m Endurance
Pace: 02m 53s - 02m 34s /100 meters
Freestyle at Endurance pace, try to keep going without breaks and use regular "active recovery" strokes of 25 to keep moving. Try to gradually eliminate the "active recovery" sets. An active recovery stroke is one that you can do easily (back, side).

Cooldown: 250 meters

Pace: - 02m 51s /100 meters
Freestyle at recovery pace

Run

• 28m
• 2.30 miles
• -----

Warmup: 10 minutes /0.80 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:18m /1.50 miles

Set #1 06m 0.48 miles
Speed/Efficiency
Intervals: 4x0.5' on 1' rest
Strides/Cadence: These are short interval repeats at a 5K pace with recovery in-between. Try to focus on getting 45 left footstrikes per minute or 90 combined

Set #2 12m / 0.98 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Swim

• 1h 20m
• 3400.00 meters
• -----

Warmup: 450 meters

Pace: 02m 51s /100 meters +
Freestyle at recovery pace

Main Set:1h 05m /2700 meters

Set #1 400 meters
Drills
2x(50 Drill: Closed Fist , 50 Freestyle)
4x50 Drill: Swim Golf with 20sec rest. Rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).

Set #2 1750 meters
Endurance
Intervals: 5x350' on 30' rest
Pace: 02m 53s - 02m 34s /100 meters


Set #3 400 meters
Endurance
Intervals: 4x100' on 10' rest
Pace: 02m 53s - 02m 34s /100 meters


Set #4 150 meters
Endurance
Pace: 02m 53s - 02m 34s /100 meters
Freestyle at Endurance pace.

Cooldown: 250 meters

Pace: - 02m 51s /100 meters
Freestyle at recovery pace

Run

• 31m
• 2.50 miles
• -----

Warmup: 10 minutes /0.80 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:21m /1.70 miles

Set #1 09m / 0.72 miles
Speed/Efficiency
Intervals: 6x0.5' on 1' rest
Strides/Cadence: These are short interval repeats at a 5K pace with recovery in-between. Try to focus on getting 45 left footstrikes per minute or 90 combined

Set #2 12m / 0.99 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Swim

• 1h 24m
• 3600.00 meters
• -----

Warmup: 450 meters

Pace: 02m 51s /100 meters +
Freestyle at recovery pace

Main Set:1h 09m /2900 meters

Set #1 400 meters
Drills
2x(50 Drill: Closed Fist , 50 Freestyle)
4x50 Drill: Swim Golf with 20sec rest. Rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).

Set #2 2400 meters
Endurance
Intervals: 6x400' on 30' rest
Pace: 02m 53s - 02m 34s /100 meters


Set #3 100 meters
Endurance
Intervals: 2x50' on 5' rest
Pace: 02m 53s - 02m 34s /100 meters


Cooldown: 250 meters

Pace: - 02m 51s /100 meters
Freestyle at recovery pace