Swim

• 21m
• 1100.00 yards
• -----

Warmup: 600 yards

Pace: 02m 06s /100 yards +
Freestyle at recovery pace

Main Set:06m /350 yards

Set #1 200 yards
Drills
2x(50 Drill: Finger Tip Drag, 50 Freestyle)

Set #2 150 yards
Threshold
Pace: 01m 51s - 01m 42s /100 yards


Cooldown: 150 yards

Pace: - 02m 06s /100 yards
Freestyle at recovery pace

Bike

• 55m
• 16.00 miles
• -----

Warmup: 10 minutes /2.90 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:35m /10.20 miles

Set #1 11m / 3.21 miles
High RPM Spinning
Intervals: 1x6' on 5' rest
3' at 100RPM, 2' at 110 RPM, 1' at 120 RPM

Set #2 24m / 7.03 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 /2.90 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 35m
• 10.30 miles
• -----

Warmup: 10 minutes /1.10 miles

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

Main Set:1h 25m /9.20 miles

Set #1 1h 25m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Bike

• 58m
• 16.80 miles
• -----

Warmup: 10 minutes /2.90 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:38m /11.00 miles

Set #1 38m / 11.04 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 /2.90 miles

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

Run

• 50m
• 5.40 miles
• -----

Warmup: 10 minutes /1.10 miles

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

Main Set:40m /4.30 miles

Set #1 12m / 1.30 miles
Pacing
Intervals: 4x2' on 1' rest
Run these intervals at your 10k pace.

Set #2 28m / 3.04 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

• 20m
• 1200.00 yards
• -----

Warmup: 150 yards

Pace: 02m 06s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:16m /900 yards

Set #1 16m Endurance
Pace: 02m 05s - 01m 51s /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: 150 yards

Pace: - 02m 06s /100 yards
Freestyle at recovery pace