Bike

• 1h 07m
• 21.20 miles
• -----

Warmup: 10 minutes /3.20 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:47m /14.80 miles

Set #1 47m / 14.80 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 /3.20 miles

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

Swim

• 24m
• 1200.00 yards
• -----

Warmup: 500 yards

Pace: 02m 26s /100 yards +
Freestyle at recovery pace

Main Set:09m /450 yards

Set #1 200 yards
Drills
2x(50 Drill: Finger Tip Drag, 50 Freestyle)

Set #2 200 yards
MaxO2
Intervals: 2x100' on 60' rest
Pace: 01m 55s - 01m 48s /100 yards


Set #3 50 yards
Threshold
Pace: 02m 07s - 01m 56s /100 yards


Cooldown: 250 yards

Pace: - 02m 26s /100 yards
Freestyle at recovery pace

Run

• 42m
• 5.00 miles
• -----

Warmup: 10 minutes /1.20 miles

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

Main Set:22m /2.60 miles

Set #1 22m Endurance
HR Zone: 1-2 RPE: 5-6


Cooldown: 10 minutes /1.20 miles

HR Zone: 1 RPE: 3-4
Cooldown at a slow and easy pace. A good cooldown is very important to bring your heart-rate down before stopping completely and to prevent stiffness. You can also add some walking to the end of your cooldown.