Bike

• 46m
• 11.50 miles
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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:26m /6.50 miles

Set #1 26m / 6.53 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

• 22m
• 1.80 miles
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Warmup: 10 minutes /0.80 miles

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

Main Set:12m /1.00 miles

Set #1 12m / 0.96 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

• 26m
• 1200.00 meters
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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:11m /500 meters

Set #1 11m 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

• 20m
• -----
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20 min jog Zone 1

Swim

• 20m
• -----
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Open water swim, preferably at the race site. Look for anything on the horizon that you can spot off of. Throw in few short sprints with full recovery. Just stay loose.

Bike

• 20m
• -----
• -----

Warm up for 10', make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.