Week > 25
Monday
- Complete day off….
Tuesday
Swimming 0:45
- Warm up
- 600 Swim
- Main set
- 4 x 400 w/30 sec rest after each
- #1: moderate effort (70% intensity);
- #2 & 3: slightly faster (80%);
- #3: at race pace (85%)
- Cool down
- 200 easy swim
Bike : – 0:55
- 20:00 warmup spin
- – 5:00 in an easy gear |-§-| 60%
- – 6:30 in a medium gear |-§-| 70%
- – 8:30 in moderately hard gear |-§-| 75%
- Main set
- 2 x 10:00 w/5:00 |-§-| 60% intensity after each
- – #1 |-§-| 80%
- – #2 |-§-| 84-88%
- Cool down completely, allowing your HR to return under 60% gradually
Daily total > 1:40
Wednesday
Run : – 0:40
- Steady tempo run:
- – Get into it gradually, allowing 20 min to get your HR up to 75%;
- – Spend the next 15 min |-§-| 80-84%, steady effort
- – Cool down completely
Bike : – 1:00
- Warm up
- 20:00 progressive Warm up spinning
- Main set
- 2 x 12:30 |-§-| 75% w/2:30 |-§-| 60% after each
- Cool down completely, allowing your HR to get back well below 60% before stopping
Daily total > 1:40
Week > to date > 3:20
Thursday
Swimming 0:45
- Warm up
- 600 easy swim, getting into it slowly
- Main set
- 2 sets of:
- 6 x 100 w/15 sec recovery after each
- – hold an even, faster pace throughout
- – take an extra 1:00 rest between sets
- Cool down
- 300 easy swim, continuous recovery
Run : – 0:50
- 20:00 easy warmup jog
- – increase the intensity to 70% by the end
- 3 x 6:00 w/2:00 |-§-| 60% recovery, as follows:
- – #1 |-§-| 75%
- – #2,3 |-§-| 84-88% (10km pace)
- Cool down completely … continue running until your HR is below 50%
Daily total > 1:35
Week > to date > 4:55
Friday
Swimming 1:00
- Warm up
- 400 Swim
- 8 x 75 w/15 sec rest
- – each 75 should be (25 easy, 25 medium, 25 fast)
- Main set
- 2 sets of:
- 3 x 250 w/30 sec rest after each
- – each set should be done as follows:
- – #1 |-§-| 75%; #2 |-§-| 80%; #3 |-§-| 85%
- Cool down
- 4 x 75 w/15 sec recovery
- – each one should be 25 kick (no board), 50 swim
Daily total > 1:00
Week > to date > 5:55
Saturday
Bike : – 1:30
- 20:00 easy spinning, using a gearing pyramid of 2:00, 3:00, 4:00, 5:00, 6:00
- 10 x (20 sec fast spinning |-§-| 80-84% w/40 sec recovery)
- 2 sets of the following:
- – 12:00 |-§-| 75%
- – 3:00 recovery |-§-| 60%
- – 8:00 |-§-| 80-84%
- – 7:00 recovery |-§-| 60%
- – 3:00 |-§-| 84-88%
- – 12:00 recovery |-§-| 60%
- Cool down the remainder of the time, gradually allowing your HR to return under 60%
Run : – 0:30
- Work the transition, getting out for this Run soon after the bike.
- Hold your HR up around 80% for the first 20:00, then Cool down to the end.
- Walk through the Cool down , allowing your HR to get well below 50%.
Daily total > 2:00
Week > to date > 7:55
Sunday
Run : – 0:50
- Steady endurance Run … get into it gradually & keep your HR below 75% throughout.
Daily total > 0:50
Week > to date > 8:45
Swimming 2:30 – Bike : – 3:25 – Run : – 2:50 – Total: 8:45
