Run

• 1h 00m
• -----
• -----

1 hour, steady RPE 3-4 effort. Good stretching afterwards.

Swim

• 45m
• -----
• -----

500, 5 x 100, 400, 4 x 100, 200, 2 x 100, 100
long reps are at RPE 3, 100s are at RPE 7

Bike

• 2h 00m
• -----
• -----

Long bike, if using aero bars , try to get settled in and maintain aero position throughout ride. If you can't maintain same power/speed as non-aero position, make mental notes of further adjustments to make post-ride.

Run

• 30m
• -----
• -----

30 minute post ride recovery run at RPE 2

Bike

• 4h 00m
• -----
• -----

4h long bike, easy pace. In and out of aero position. Try out fuel/hydration that you plan to use during races. If weather permitting, use race clothes as well.

Swim

• 45m
• -----
• -----

10 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
250 easy

Bike

• 1h 30m
• -----
• -----

90 min spin at RPE 2-3

Run

• 30m
• -----
• -----

30 min at RPE 3 with strides.

Run

• 45m
• -----
• -----

45 minutes at RPE3 run in reverse direction as yesterday.

Swim

• 30m
• -----
• -----

Recovery
4 x 300 (300 easy, 300 kick, 300 easy, 300 pull)

Bike

• 1h 00m
• -----
• -----

60 min spinning with 3x 60 second accelerations spaced 5 minutes apart. Complete cool down