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.

Bike

• 51m
• 16.90 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:31m /10.30 miles

Set #1 15m / 5.00 miles
Isolated Leg Training
Intervals: 1x10' on 5' rest
Alternate 0.5' 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 16m / 5.26 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

• 19m
• 1300.00 yards
• -----

Warmup: 150 yards

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

Main Set:15m /1000 yards

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

Set #2 500 yards
MaxO2
Intervals: 5x100' on 60' rest
Pace: 01m 26s - 01m 21s /100 yards


Set #3 100 yards
Threshold
Pace: 01m 35s - 01m 27s /100 yards


Cooldown: 150 yards

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

Bike

• 51m
• 16.90 miles
• -----

Easy spin on a flat course or trainer.
Main Set:51m /16.90 miles

Set #1 51m / 16.93 miles
Active Recovery
Easy spin on a flat course or trainer.

Run

• 1h 01m
• 7.70 miles
• -----

Warmup: 10 minutes /1.30 miles

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

Main Set:41m /5.10 miles

Set #1 36m / 4.50 miles
Strength
Intervals: 6x3' on 3' rest
Run these intervals in heartrate zone Z3-4

Set #2 05m / 0.59 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 /1.30 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.

Bike

• 1h 11m
• 23.60 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:51m /17.00 miles

Set #1 15m / 5.00 miles
Hills 2
Intervals: 1x15' on 0' rest
HR Zone: 3 RPE: 5-6
Hilly bike in in Zone 4 or race pace.

Set #2 36m / 12.03 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

• 25m
• 1750.00 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:10m /700 yards

Set #1 10m 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

Run

• 1h 16m
• 9.50 miles
• -----

Warmup: 10 minutes /1.30 miles

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

Main Set:1h 06m /8.20 miles

Set #1 1h 06m 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

• 31m
• 2150.00 yards
• -----

Warmup: 700 yards

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

Main Set:16m /1100 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 #2 600 yards
Threshold
Intervals: 4x150' on 20' rest
Pace: 01m 35s - 01m 27s /100 yards


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


Cooldown: 350 yards

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