Bike

• 59m
• 19.70 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:39m /13.10 miles

Set #1 31m / 10.33 miles
Race Pace
Intervals: 1x30' on 1' rest
HR Zone: 4 RPE: 8
Ride in tempo zone Z4 maintaining >90 RPM.

Set #2 08m / 2.80 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 /3.30 miles

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

Run

• 38m
• 4.50 miles
• -----

Warmup: 10 minutes /1.20 miles

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

Main Set:28m /3.30 miles

Set #1 12m / 1.41 miles
Pacing
Intervals: 4x2' on 1' rest
Run these intervals at your 10k pace.

Set #2 16m / 1.91 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.

Swim

• 18m
• 1250.00 yards
• -----

Warmup: 150 yards

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

Main Set:14m /950 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 #2 400 yards
Threshold
Intervals: 4x100' on 15' rest
Pace: 01m 35s - 01m 27s /100 yards


Set #3 100 yards
Speed
Intervals: 4x25' on 20' rest
Pace: 01m 20s - 54s /100 yards


Set #4 50 yards
Endurance
Pace: 01m 46s - 01m 35s /100 yards
Freestyle at Endurance pace.

Cooldown: 150 yards

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

Run

• 20m
• -----
• -----

Warm up for 10' , After wu, do 4x20" fast with a full recovery between each

Swim

• 20m
• -----
• -----

Open water swim, preferably at the race site. Look for anything on the horizon that you can spot off of. Throw in few short sprints with full recovery. Just stay loose.

Bike

• 20m
• -----
• -----

Warm up for 10', make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.