Plan Time:
Swim 3:00
Bike 6:30
Run 3:24
Plan Dist:
Swim 9000yd
Bike 115mi
Run 24mi
X-Train 0mi
Strength 0mi
Hours 
Sched 12:54
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| Day Off OFF | | Off Day:
Enjoy the down time.
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Swim 1:00 3000yd  SEND | | Endurance Swim:
Z2. Practice smooth, effortless stroke. Include 1 x 1000 Z focus on long strokes.
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| Bike 1:30 26mi BEND | | Endurance Bike:
Z2 ride on a hilly course.
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| X-Train ST | | Flexibility:
Stretch all major muscle groups concentrating on any areas that are prone to tightness. Hold stretches to point of gentle tension for at least 30 seconds. Relax into stretch and do not bounce.
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| Bike 1:00 17mi BEND | | Tempo:
Z2 with 2 x 4 min Z3/Z4 with 2 in easy in between.
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| Run 0:45 5.5mi REND | | Z2
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| Strength CORE | | Warmup with 5-10 minutes easy Cardio. Perform core exercises using Swiss Ball for 15-20 reps each.
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| X-Train ST | | Flexibility:
Stretch all major muscle groups concentrating on any areas that are prone to tightness. Hold stretches to point of gentle tension for at least 30 seconds. Relax into stretch and do not bounce.
|
|
| Swim 1:00 3000yd SEND | | Endurance Swim:
Z2. Practice smooth, effortless stroke. Include 1 x 1000 Z focus on long strokes.
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| Run 0:40 4.5mi REND | | Tempo: Build up to Z3.
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| X-Train ST | | Flexibility:
Stretch all major muscle groups concentrating on any areas that are prone to tightness. Hold stretches to point of gentle tension for at least 30 seconds. Relax into stretch and do not bounce.
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| Swim 1:00 3000yd SEND | | Build Swim:
Select a swim workout from the swim guide. Practice smooth, effortless stroke. Include 6 x 200 build up to Z3 on 20 sec rest.
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| Bike 1:00 17mi BEND | | Endurance Bike:
Z1 / Z2 ride - easy to moderate effort.
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| Strength CORE | | Core Strength:
Warmup with 5-10 minutes easy Cardio. Perform core exercises using Swiss Ball for 15-20 reps each.
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| Bike 3:00 55mi E2f | | Long Ride:
Z2 (moderate effort). Include 45 min Z3 / Z4.
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| Run 0:19 2mi BRICK | | BRICK:
Z1: Quickly transition from ride to an easy run - can be treadmill.
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| X-Train ST | | Flexibility:
Stretch all major muscle groups concentrating on any areas that are prone to tightness. Hold stretches to point of gentle tension for at least 30 seconds. Relax into stretch and do not bounce.
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| Run 1:40 12mi E2c | | Long Run:
Heart rate Z2 on gently rolling course. Easy/moderate effort. Keep torso, shoulders, arms and face relaxed. Practice sipping sports drink every mile or so.
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| X-Train ST | | Flexibility:
Stretch all major muscle groups concentrating on any areas that are prone to tightness. Hold stretches to point of gentle tension for at least 30 seconds. Relax into stretch and do not bounce.
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Plan Time:
Swim 3:20
Bike 7:40
Run 4:19
Plan Dist:
Swim 10000yd
Bike 135mi
Run 30mi
X-Train 0mi
Strength 0mi
Hours
Sched 15:19
|
| Day Off OFF | | Off Day:
Enjoy the down time.
|
|
| Swim 1:20 4000yd SEND | | Endurance Swim:
Select a swim workout from the swim guide. Practice smooth, effortless stroke. Include 2 x 1000 Z2 on 1 min rest focusing on long strokes.
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| Bike 1:30 26mi BEND | | Endurance Bike:
Z2 ride on a hilly course.
|
| X-Train ST | | Flexibility:
Stretch all major muscle groups concentrating on any areas that are prone to tightness. Hold stretches to point of gentle tension for at least 30 seconds. Relax into stretch and do not bounce.
|
|
| Bike 1:10 20mi BEND | | Tempo:
Z2 with 2 x 4 min Z3/Z4 with 2 in easy in between.
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| Run 1:00 7mi REND | | Endurance Run:
Z2
|
| Strength CORE | | Core Strength:
Warmup with 5-10 minutes easy Cardio. Perform core exercises using Swiss Ball for 15-20 reps each.
|
| X-Train ST | | Flexibility:
Stretch all major muscle groups concentrating on any areas that are prone to tightness. Hold stretches to point of gentle tension for at least 30 seconds. Relax into stretch and do not bounce.
|
|
| Swim 1:00 3000yd SEND | | Endurance Swim:
Select a swim workout from the swim guide. Practice smooth, effortless stroke. Include 5 x 200 build up to Z3 on 30 sec rest.
|
| Run 1:00 7mi REND | | Tempo: Build up to Z3.
|
| X-Train ST | | Flexibility:
Stretch all major muscle groups concentrating on any areas that are prone to tightness. Hold stretches to point of gentle tension for at least 30 seconds. Relax into stretch and do not bounce.
|
|
| Swim 1:00 3000yd SEND | | Build Swim:
Select a swim workout from the swim guide. Practice smooth, effortless stroke. Include 8 x 100 (25 Z5/ 75 Z2) on 20 sec rest.
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| Bike 1:00 17mi BEND | | Endurance Bike:
Z1 / Z2 ride - easy to moderate effort.
|
| Strength CORE | | Core Strength:
Warmup with 5-10 minutes easy Cardio. Perform core exercises using Swiss Ball for 15-20 reps each.
|
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| Bike 4:00 72mi E2f | | Long Ride:
Z2 (moderate effort). Include 30 min Z3 / Z4. OK to go a little longer (5 hours) if you feel like it.
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| Run 0:19 2mi BRICK | | BRICK:
Z1: Quickly transition from ride to an easy run - can be treadmill.
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| X-Train ST | | Flexibility:
Stretch all major muscle groups concentrating on any areas that are prone to tightness. Hold stretches to point of gentle tension for at least 30 seconds. Relax into stretch and do not bounce.
|
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| Run 2:00 14mi E2c | | Long Run:
Heart rate Z1 / Z2 on gently rolling course. Easy/moderate effort. Keep torso, shoulders, arms and face relaxed. Practice sipping sports drink every mile or so.
|
| X-Train ST | | Flexibility:
Stretch all major muscle groups concentrating on any areas that are prone to tightness. Hold stretches to point of gentle tension for at least 30 seconds. Relax into stretch and do not bounce.
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