Bike

• 46m
• 12.30 miles
• -----

Warmup: 10 minutes /2.70 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:26m /6.90 miles

Set #1 11m / 2.93 miles
Isolated Leg Training
Intervals: 1x6' on 5' rest
Alternate 1' with one leg off the pedals, and up on a chair. Alternate legs fo the total number of intervals. Work this up to 95-100RPM, and focus on eliminating the dead spot at top of stroke by pushing toes forward in shoes at top. You may start out being able to only hold 75-80 RPM but over time your cadence will increase

Set #2 15m / 3.95 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 /2.70 miles

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

Swim

• 17m
• 900.00 yards
• -----

Warmup: 100 yards

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

Main Set:13m /700 yards

Set #1 400 yards
Drills
2x(50 Drill: Catch-up, 50 Freestyle),
2X(50 Drill: Finger Tip Drag, 50 Freestyle)

Set #2 150 yards
Endurance
Intervals: 2x75' on 5' rest
Pace: 02m 25s - 02m 08s /100 yards


Set #3 150 yards
Threshold
Pace: 02m 07s - 01m 56s /100 yards


Cooldown: 100 yards

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

Run

• 1h 18m
• 7.10 miles
• -----

Warmup: 10 minutes /0.90 miles

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

Main Set:1h 08m /6.20 miles

Set #1 1h 08m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Swim

• 23m
• 1150.00 yards
• -----

Warmup: 500 yards

Pace: 02m 26s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:08m /400 yards

Set #1 08m Endurance
Pace: 02m 25s - 02m 08s /100 yards
Freestyle at Endurance pace, try to keep going without breaks and use regular "active recovery" strokes of 25 to keep moving. Try to gradually eliminate the "active recovery" sets. An active recovery stroke is one that you can do easily (back, side).

Cooldown: 250 yards

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

Bike

• 1h 09m
• 18.40 miles
• -----

Warmup: 10 minutes /2.70 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:49m /13.00 miles

Set #1 49m / 12.99 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 /2.70 miles

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

Swim

• 29m
• 1450.00 yards
• -----

Warmup: 500 yards

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

Main Set:14m /700 yards

Set #1 400 yards
Drills
2x(50 Drill: Closed Fist , 50 Freestyle)
4x50 Drill: Swim Golf with 20sec rest. Rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).

Set #2 150 yards
Endurance
Intervals: 2x75' on 5' rest
Pace: 02m 25s - 02m 08s /100 yards


Set #3 150 yards
Endurance
Pace: 02m 25s - 02m 08s /100 yards
Freestyle at Endurance pace.

Cooldown: 250 yards

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

Bike

• 1h 55m
• 30.60 miles
• -----

Brick:Warmup for 5-10 minutes then gradually increase effort. Finish with race pace effort for at least 20 minutes. Practice nutrition.

Run

• 58m
• 5.30 miles
• -----

Brick: Run-Bike-Run. Split the run in half and do one before the bike and and after. First run is RPE 3, second will build up to race intensity. Focus on transitions.