Billerica,MA 
Today
Sunny High 76FLow 53F
  • Temp: 61F
  • Hum: 77%
  • W: 6mph SE
SATURDAY
Sunny
High 78F
Low 62F
SUNDAY
Cloudy
High 86F
Low 70F
MONDAY
Moderate or heavy rain shower
High 85F
Low 66F
TUESDAY
Sunny
High 91F
Low 69F

Sunday - May 20

Bike
  • 1h 16m
  • 20.40 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:56m /15.00 miles

Set #1 11m / 2.93 miles
High RPM Spinning
Intervals: 1x6' on 5' rest
3' at 100RPM, 2' at 110 RPM, 1' at 120 RPM

Set #2 45m / 12.10 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

Monday - May 21

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: Catch-up, 50 Freestyle),
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 #3 100 yards
Threshold
Pace: 02m 07s - 01m 56s /100 yards


Cooldown: 250 yards

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

Tuesday - May 22

Run
  • 2h 10m
  • 11.80 miles
  • -----

Warmup: 10 minutes /0.90 miles

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

Main Set:2h 00m /10.90 miles

Set #1 2h 00m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Wednesday - May 23

Run
  • 1h 37m
  • 8.80 miles
  • -----

Warmup: 10 minutes /0.90 miles

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

Main Set:1h 17m /7.00 miles

Set #1 1h 17m / 7.02 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /0.90 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.

Swim
  • 38m
  • 1950.00 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:23m /1200 yards

Set #1 23m 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

Thursday - May 24

Bike
  • 1h 55m
  • 30.60 miles
  • -----

Brick: Endurance Bike. RPE 2-3, HR Zone 1-2. Practice Nutrtion and go right into the run.

Run
  • 1h 05m
  • 5.90 miles
  • -----

Brick:Endurance run. RPE 2-3, HR Zone 1-2.

Brick:Endurance run. RPE 2-3, HR Zone 1-2.

Friday - May 25

Swim
  • 48m
  • 2400.00 yards
  • -----

Warmup: 500 yards

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

Main Set:33m /1650 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 1000 yards
Endurance
Intervals: 4x250' on 20' rest
Pace: 02m 25s - 02m 08s /100 yards


Set #3 150 yards
Endurance
Intervals: 2x75' on 5' rest
Pace: 02m 25s - 02m 08s /100 yards


Set #4 100 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

Saturday - May 26

Bike
  • 3h 11m
  • 51.00 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:2h 51m /45.60 miles

Set #1 2h 51m / 45.57 miles
Endurance
HR Zone: 1-2 RPE: 5-6


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

Ontherun's Training Plan


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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals