Plan Time:
Swim 1:30
Bike 4:20
Run 2:20
Plan Dist:
Swim 0yd
Bike 0mi
Run 0mi
Strength 0mi
Hours 
Sched 8:10
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| Day Off | | Enjoy the down time!
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| Bike 1:00 | | Z1
Include:
6 x30s high speed spins with moderate resistance and 30 sec in between (as fast as you can without bouncing in the saddle)
and
3 x 60s single leg drill under moderate tension (cadence 60-70 rpm) each leg (alternate legs so total of 6). Focus on keeping heels flat.
|
| Swim 0:50 | | W/U: 200 easy with every other length fist drill
Main Set:
2 x 300 steady, r15s
3 x 200 start easy and finish fast, r20s
5 x 100 (25 HARD / 75 EZ), r15s
C/D: 200 easy
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| Run 1:10 | | Z1/Z2. Run on softer surfaces (e.g. dirt, grass, etc.) if possible.
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| Strength | | Core routine focusing on abs, back and hips.
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| Bike 1:00 | | Easy Z1. Use small chain ring in front and keep cadence 90+ rpm.
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| Swim 0:40 | | W/U 300 easy
4 x 50 (Fast, EZ), r15s
100 easy, r60s
1 x 1000 time trial - as fast as you can (pace yourself!), r60s
Record your time and divide by 10 to determine your "T-Time." Use Training Guide to determine training paces.
W/D 200 easy
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| Bike 2:20 | | Start in Z1 and build up to Z2 over duration of ride. Practice nutrition and hydration as if in a race.
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|
| Strength | | Whole body strength exercising with focus on core
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|
Plan Time:
Swim 1:45
Bike 4:40
Run 2:45
Plan Dist:
Swim 0yd
Bike 0mi
Run 0mi
Strength 0mi
Hours
Sched 9:10
|
| Day Off | | Enjoy the down time!
|
|
| Bike 1:00 | | Z1
Include:
6 x30s high speed spins with moderate resistance and 30 sec in between (as fast as you can without bouncing in the saddle)
and
3 x 60s single leg drill under moderate tension (cadence 60-70 rpm) each leg (alternate legs so total of 6). Focus on keeping heels flat.
|
| Swim 0:50 | | W/U: 300 free every 3rd length kick on side
Main Set:
1 x 400 easy, r15s
4 x 200 steady - try to finish each in same interval, r20s
6 x 100 (25 Fast / 75 EZ), r15s
C/D: 300 easy with drills every other length
|
|
| Run 1:20 | | Z1/Z2. Run on softer surfaces (e.g. dirt, grass, etc.) if possible.
|
| Strength | | Core routine focusing on abs, back and hips.
|
|
| Bike 1:00 | | Easy Z1. Use small chain ring in front and keep cadence 90+ rpm.
|
|
| Swim 0:55 | | W/U: 200 easy any stroke
Drill: 4 x 50 (25 finger tip, 25 fist), r15s
Main set:
400 easy, r30s
2 x 100 easy, r20s
400 easy, r30s
2 x 100 steady, r20s
400 steady, r30s
2 x 100 fast, r20s
C/D: 100 easy
|
|
| Bike 2:40 | | Start in Z1 and build up to Z2 over duration of ride. Practice nutrition and hydration as if in a race.
|
|
| Strength | | Whole body strength exercising with focus on core
|
|