Bike

• 1h 18m
• 26.50 miles
• -----

Turbo
Warm up
15-20 minutes, 3x1 minute single leg
Main set
7 min steady in aero at 90-100 rpm
1 min Big gear standing at <70 rpm, 1 min fast recovery
6 min steady in aero at 90-100 rpm, 1 min big gear standing
1 min fast spin, 1 min recovery, 45" SLD, 1:15 fast spin
5 min steady in aero at 90-100 rpm, 1 min big gear standing, 1 min fast spin, 1 min recovery
4 min steady in aero at 90-100 rpm, 1 min big gear standing, 1 min fast spin, 1 min recovery
10 minute ride, switching gears
Cool down
10-15 minutes

Swim

• 44m
• 2000.00 meters
• -----

Warm up
100 swim
12x50 as 2 swim, 1 drill, 1 kick on 10" rest
12x25 descending 1-4 on 10" rest
Main set
8x100 as 1 fast, 1 easy on 30" rest
Cool down
200 swim

Run

• 40m
• 5.23 miles
• 07m 39s /Mi

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Bike

• 1h 06m 52s
• 22.28 miles
• 19.99 Mi/hr

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 3

Run

• 1h 21m
• 8.83 miles
• -----

Tempo
Warm up
15 minutes and stretch
6 accelerations
Main set
40 minutes steady at HR#2-3
2x40 reps of all drills
Cool down
10 minutes easy

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 3

Swim

• 58m
• 3200.00 meters
• -----

3200 straight swim

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 3

Swim

• 1h 06m
• 3000.00 meters
• -----

Sprint session
Warm up
400 swim, 300 kick, 200 drills, 100 swim easy
4x100 as 25 back/25 drill, 50 swim on 15" rest
Main set
16x50 as 1 fast, 2 easy on 20" rest
400 pull easy, 1 minute rest
200 swim fast
Cool down
200 swim fast

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3