Run

• 45m
• -----
• -----

45 minutes wth strides at RPE 3-4.

Bike

• 30m
• -----
• -----

30 minutes spinning at RPE 3 either directly after run or later in the day. If after running, take in calories and drink at start of bike and after.

Run

• 1h 30m
• -----
• -----

90 minutes tempo
wu: 15 minutes RPE 3
main: 4 x (12t, 3r) 12t at RPE 6, 3r at RPE 2*
cd: 15 minutes at RPE 3

Swim

• 45m
• -----
• -----

Race-specific
wu: 6 x 75, last 25 in each is backstroke.
main: 3 x 500, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
cd: 150 easy

Bike

• 1h 30m
• -----
• -----

90min with hills. RPE 3-4 with 3x5min sessions at the end at RPE 7, recover 2min. Between efforts.

Bike

• 1h 00m
• -----
• -----

PM