Bike

• 1h 00m
• -----
• -----

60 minutes road or trainer, all small chainring work, low effort.

Run

• 45m
• -----
• -----

45 minutes at easy pace, RPE 2-3.

Swim

• 30m
• -----
• -----

Race-specific
wu: 4 x 75, last 25 in each is backstroke.
main: 3 x 400, 1 is RPE 3, 2 is RPE 4, 3 is RPE 5
cd: 150 easy

Run

• 1h 30m
• -----
• -----

90 minutes long run, easy pace. RPE 3.

Bike

• 45m
• -----
• -----

15 warm up, warm down with easy spinning in the small ring. 30 middle minutes in big ring, but still not a hard effort. If on the road, concentrate on constant pedaling with minimal freewheeling.

Swim

• 30m
• -----
• -----

Speed day
wu: 400 continuous. last 50 in each 100 is kick
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last

Bike

• 1h 30m
• -----
• -----

90 minute ride. Only go further if you easily completed all the other workouts this week. We're only getting started on a long 20 weeks..

Run

• 1h 00m
• -----
• -----

60 minute recovery…RPE 3-5.

Swim

• 45m
• -----
• -----

Speed day
wu: 250 alternating each 50 swim and kick
main: 400, 4 x 100, 300, 3 x 100, 200, 2x100
long intervals are RPE 4, 100s are at RPE 7-8 alternate, remove 1st 400)
cd: 3 x 75, each slower than last