Week > 1
Monday
- Day Off. Monday’s will always be the designated day off for the week.
- Since races typically occur on Sundays, as well as the longer Bike and Run workouts, this makes perfect sense.
Daily total > 0:00
Tuesday
Swimming 0:45
- Warm up :
- 200 Swimming – 200 – 200
- Main set :
- 3 x 300 |-§-| below 70% with :30 rest
- Concentrate on being relaxed in the water and getting the « feel » of your stroke.
- Speed is not important here.
- Your stroke count should be even every lap of every repeat.
- Cool down :
- 200 easy swim, continuous
Daily total > 0:45
Week > to date > 0:45
Wednsday
Bike : – 1:00
- Warm up :
- 15:00, begin with an easy spin in a high gear and gradually build to 65%.
- Main set :
- Hold your HR as close to 70% as you can without going above it for 35 minutes.
- Spin at 90-95 rpms in a gear that keeps the stress on your knees to a minimum.
- Cool down :
- For the remaining 10 minutes, let you HR dip to 60-65% and spin at 95-100 rpms.
Daily total > 1:00
Week > to date > 1:45
Thursday
Run : – 0:35
- Warm up :
- Jog easy for the first 10 minutes, keeping your HR below 65%.
- Main set :
- For the next 20 minutes, hold your HR as close to 70% as you can without going above it.
- Concentrate on staying light on your feet and try to keep your leg turnover (same as cadence on a bike) as close to 90 strides per minute as you can.
- Cool down :
- Let your HR dip back down to 60-65% during the remainder of the run.
Daily total > 0:35
Week > to date > 2:20
Friday
Swimming 0:45
- Warm up :
- 2 sets of 100 Swimming – 100 – 100
- Main set :
- 6 x 150 |-§-| up to 70% with :15 rest
- Try to hold even times on these repeats while keeping your HR below 70%.
- Keep everything relaxed and low-key.
- Cool down :
- 200 easy swim, continuous
Daily total > 0:45
Week > to date > 3:05
Saturday
Bike : – 1:05
- Warm up :
- 15:00, begin with an easy spin in a high gear and gradually build to 65%.
- Main set :
- For the middle 40 minutes, hold your HR as close to 70% as you can without going above it.
- Spin at 90-95 rpms in a gear that’s not too stressful.
- Cool down :
- Let your HR dip to 60-65% for the last 10 minutes and spin at 95-100 rpms.
Daily total > 1:05
Week > to date > 4:10
Sunday
Run : – 0:40
- Warm up :
- Jog easy for the first 10 minutes, keeping your HR below 65%.
- Main set :
- In the middle 25 minutes, hold your HR as close to 70% as you can without going above it.
- Think about relaxed form upright posture, relaxed shoulders and loose arm swings, and light footfalls.
- Cool down :
- Jog easy below 65% to the end.
Daily total > 0:40
Swimming 1:30 – Bike : – 2:05 – Run : – 1:15 – Total: 4:50
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