Run

• 43m
• 4.30 miles
• -----

Warmup: 10 minutes /1.00 miles

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

Main Set:33m /3.30 miles

Set #1 33m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Bike

• 20m
• 6.50 miles
• -----

Main Set:20m /6.50 miles

Set #1 20m / 6.53 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.

Run

• 30m
• 3.00 miles
• -----

Warmup: 10 minutes /1.00 miles

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

Main Set:20m /2.00 miles

Set #1 20m / 1.99 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.

Bike

• 34m
• 11.40 miles
• -----

Warmup: 10 minutes /3.30 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:14m /4.80 miles

Set #1 14m / 4.76 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 /3.30 miles

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

Swim

• 40m
• 2700.00 yards
• -----

Warmup: 700 yards

Pace: 01m 47s /100 yards +
Freestyle at recovery pace

Main Set:25m /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: 01m 46s - 01m 35s /100 yards


Set #3 150 yards
Endurance
Intervals: 2x75' on 5' rest
Pace: 01m 46s - 01m 35s /100 yards


Set #4 100 yards
Endurance
Pace: 01m 46s - 01m 35s /100 yards
Freestyle at Endurance pace.

Cooldown: 350 yards

Pace: - 01m 47s /100 yards
Freestyle at recovery pace

Bike

• 34m
• 11.40 miles
• -----

Warmup: 10 minutes /3.30 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:14m /4.80 miles

Set #1 14m / 4.76 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 /3.30 miles

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

Bike

• 20m
• 6.50 miles
• -----

Easy spin on a flat course or trainer.
Main Set:20m /6.50 miles

Set #1 20m / 6.53 miles
Active Recovery
Easy spin on a flat course or trainer.

Swim

• 24m
• 1650.00 yards
• -----

Warmup: 700 yards

Pace: 01m 47s /100 yards +
Freestyle at recovery pace

Main Set:09m /600 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
Threshold
Pace: 01m 35s - 01m 27s /100 yards


Cooldown: 350 yards

Pace: - 01m 47s /100 yards
Freestyle at recovery pace

Swim

• 32m
• 2200.00 yards
• -----

Warmup: 700 yards

Pace: 01m 47s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:17m /1150 yards

Set #1 17m Endurance
Pace: 01m 46s - 01m 35s /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: 350 yards

Pace: - 01m 47s /100 yards
Freestyle at recovery pace

Bike

• 1h 38m
• 32.60 miles
• -----

Warmup: 10 minutes /3.30 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:1h 18m /26.00 miles

Set #1 1h 18m / 25.97 miles
Endurance
HR Zone: 1-2 RPE: 5-6


Cooldown: 10 minutes /3.30 miles

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