60min continuous in open water if possible.
90 minutes with hills. Solid effort ranging from RPE 3 to RPE 7.
wu: 2 x 150, swim, back
main: 600, then 6 x 100.
cd: 2 x 125 easy
30 minutes in full aero position. RPE 3. Do 5x20 second accelerations separated by a few minutes after a warm up period.
wu: 3 x 200 - swim, kick, pull
main: 16 x 50 odds RPE 4, evens RPE 8-9
cd: 150 easy
60min. 15 wu/wd. 30min tempo at RPE7-8. If you can find a 10K race this weekend, swap this workout with Sunday and race instead. Race should be all out.
3 hour bike. Keep RPE 3-4. Use race clothes if possible. Use race equipment.
20 minute recovery run after the bike at RPE 2.
Run 1:00 hour very easy or cross train for 1 hour -bike or swim is ok.
AND Core #1 - 2x