Bike

• 42m
• 13.50 miles
• -----

Warmup: 10 minutes /3.20 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:22m /7.10 miles

Set #1 11m / 3.48 miles
High RPM Spinning
Intervals: 1x6' on 5' rest
3' at 100RPM, 2' at 110 RPM, 1' at 120 RPM

Set #2 11m / 3.58 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 /3.20 miles

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

Run

• 40m
• 4.40 miles
• -----

Warmup: 10 minutes /1.10 miles

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

Main Set:30m /3.30 miles

Set #1 09m / 1.00 miles
Speed/Efficiency
Intervals: 6x0.5' on 1' rest
Strides/Cadence: These are short interval repeats at a 5K pace with recovery in-between. Try to focus on getting 45 left footstrikes per minute or 90 combined

Set #2 21m / 2.28 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

• 46m
• 2550.00 yards
• -----

Warmup: 550 yards

Pace: 02m 13s /100 yards +
Freestyle at recovery pace

Main Set:31m /1700 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
Threshold
Intervals: 4x250' on 30' rest
Pace: 01m 56s - 01m 47s /100 yards


Set #3 300 yards
Speed
Intervals: 6x50' on 40' rest
Pace: 01m 38s - 01m 06s /100 yards


Cooldown: 300 yards

Pace: - 02m 13s /100 yards
Freestyle at recovery pace

Bike

• 1h 03m
• 20.10 miles
• -----

Warmup: 10 minutes /3.20 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:43m /13.70 miles

Set #1 25m / 7.92 miles
VO2 Max
Intervals: 25x0.5' on 0.5' rest
Perform these intervals at a maximum effort that you can sustain for the interval duration. Do your best to maintain a cadence higher than 90 rpms.

Set #2 18m / 5.83 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 /3.20 miles

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

Run

• 59m
• 6.60 miles
• -----

Warmup: 10 minutes /1.10 miles

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

Main Set:49m /5.50 miles

Set #1 32m / 3.56 miles
Hill Intervals
Intervals: 8x2' on 2' rest
If you don't have a hill, these can be performed on a treadmill.

Set #2 17m / 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

• 37m
• 2050.00 yards
• -----

Warmup: 550 yards

Pace: 02m 13s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:22m /1200 yards

Set #1 22m Endurance
Pace: 02m 12s - 01m 57s /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: 300 yards

Pace: - 02m 13s /100 yards
Freestyle at recovery pace

Bike

• 1h 46m
• 33.50 miles
• -----

Warmup: 10 minutes /3.20 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 26m /27.10 miles

Set #1 1h 26m / 27.14 miles
Endurance
HR Zone: 1-2 RPE: 5-6


Cooldown: 10 minutes /3.20 miles

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

Run

• 1h 19m
• 8.80 miles
• -----

Warmup: 10 minutes /1.10 miles

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

Main Set:1h 09m /7.70 miles

Set #1 1h 09m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.