Ride for 10 min easy, then shift to a harder gear and spin up to the maximum rpm you can hold without bouncing on your seat. Hold it for 15-30 sec then return to easy riding for 2 minutes. Repeat as indicated. Next you will do the indicated number of Force Reps which are max output intervals up a gradual hill like an underpass. If you are on a trainer you can simulate this by shifting to a harder gear. Be very careful with these and stop if your knees begin to feel funky. With a rolling start, shift into a harder gear and pedal with maximum force on the pedals for 6-8 seconds. RECOVER A FULL 2 MINUTES before repeating. Finish with easy riding until time is up
Warm-up for a few minutes with easy running. You will go up a short hill (moderate to steep, soft surface is best). You will do the indicated number of steps accelerating-take short steps- and then walk back down the hill and take a total of 2 full minutes of rest after each climb, then accelerate the same number of steps on flat. After 2 in recovery go back to the hills Do a total of 5 on the hill and 5 on the flat. Finish with easy running on flat ground, without walk breaks, until time is up. Cool down with a few strides.
You are going to do a progression of 50's, at different tempos. Although your Garmin will record stroke count, you should still count strokes (beeps) as you are swimming.
You are looking for the tempo that gives you the lowest stroke count-(each hand entry is a stroke.
Warm-up for 5-10 minutes before you begin.
Swim the first 50 yds with Tempo trainer (TT) set at 1:40 taking one stroke per beep. Rest for 30 seconds then swim another 50 with it set at 1:35.continue doing 50's with the settings on the TT getting progressively faster by :05 until you reach 1:00 tempo, then go back the other direction, 1:05, 1:10, 1:15, etc. until time is up. At what tempo did you swim the fastest? At what tempo did you have the lowest # of strokes? REMEMBER THESE 2 TEMPOS, you will use them next week.
Run for 30 min at your "EZ or M" pace ( Calculated from a 1 mile Time Trial using Jack Daniel's formula) without walk breaks. Do 5 strides at the end.
Use any 2 focus points. Stop only if you need to for a short duration.
Ride easy for 10 min holding 85-100 RPM in an easy gear. Then bring HR up into zone 2 and keep it there is much as possible. If you encounter hills shift to an easier gear and allow HR/PWR to go no higher than zone 3 if possible. Don't forget to fuel every 20 min or so to total 200-300 calories per hour.
Run at an EZ or M pace using 2:00 run to 30 second walk. Remember to go by your average pace rather than fretting about how fast the run vs walk segments are. Look at your splits at each mile and speed up the slow the run segments as needed to hit your target.