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

Bike

• 1h 30m
• -----
• -----

90 minute ride with some hills if available. Non climbing effort keep to RPE3.

Swim

• 45m
• -----
• -----

wu: 250
main: 1000m time trial, 1000 cruise at RPE3
cd: 4 x 75

Run

• 1h 15m
• -----
• -----

15k race, all out. Try to negative split each 5k, that is run the last 5k faster than the middle 5k.

If you're using a heart monitor, note the average (not max) heart rate for the race. This should correspond to somewhere around RPE 7-8.

Stretch well after racing, take in fluids afterwards.

Bike

• 45m
• -----
• -----

Your legs are probably a bit stiff from yesterday's hard run effort. A bit of flushing today…

45 minutes spinning at RPE 3.

Swim

• 45m
• -----
• -----

Long day
wu: 500 continuous, then 5 x 50
main: 1 x 1500, RPE 3
cd: 3 x 75, each slower than last