Strength

• 45m

Strength train and/or yoga. Pushups, dips and pullups are all done to fatigue on every set. Squats are bodyweight squats. If you can

Bike

• 1h 00m
• 18.00 miles
• -----

After 5 mile warm up, ride 12 miles at OLY RACE effort, then 1 mile cooldown.

Run

• 40m
• 4.00 miles
• -----

WU: Warm up for 1 mile
MS: Run 2.5 miles at Zone 3 / Zone 4,
CD: 0.5 mile

Strength

• 45m

Strength train and/or yoga.

Pushups, dips and pullups are all done to fatigue on every set. Squats are bodyweight squats.
If you can't do the conventional pushup, start with the Knee's Bent Pushup
If you can't do one pullup, have somebody help you by helping push you up at the waist.
Parallel Bar Dips can be substituted with Bench Dips

Strength training should also include one of these Core Programs or The Hard-Core Program

Run

• 30m
• 3.00 miles
• -----

3 miles off the bike as 1 mile medium effort RPE=6, 1 mile hard effort RPE=8/9, then the last mile is an easy effort.

Swim

• 30m
• 1300.00 meters
• -----

WU: 300 swim, 100 kick warm up
MS: 4x25, 4x75, 4x100 all at Olympic race pace - rest is 10" on all.
CD: 100 cool down

Kickboard Kick OR
Kick on Back

Bike

• 1h 25m
• 25.00 miles
• -----

WU: 4 miles of warm up
MS: 3x5 miles at a very good effort - RPE=8/9 effort - take an easy 2 miles to recover in between sets.
CD: Finally warm down with 2 miles of cooling down.

Swim

• 40m
• 1800.00 meters
• -----

WU: 400 warm up
MS: 12x100 at medium effort RPE = 6 on 15" rest interval.
CD: 200 cooldown

Run

• 1h 15m
• 7.50 miles
• -----

WU: Start wtih 2.5 miles of warm up
MS: Then run 3' hard, 3' easy for the next 2.5 miles.
CD: The last 2.5 miles are just an easy cool down, no concern for pace.