run 4 miles steady
warm up then (if you have time) do 1 hour of 91s (9 steady, 1 easy) @ 65-70% of theshold then..
4*10 min sweet spot (olympic distance effort 88-94% of threshold), 3 recovery
Start each rep @ 80% of threshold & gradually build to target power over the first 2 minutes.
Outdoors: do 4*10 min sweet spot within a 1-2 hour ride.
Cool down or trans run.
400 easy, 20 r
2*200 steady (20 r)
4*50 (25 drill, 25 swim)
then do 5*(3*100), all on 15 rest
within each 3*100 (#1 steady, #2 tempo, #3 threshold)
you can take 15 extra rest between each set
cool down w/ 200 easy w/ optional back stroke
if you want to do extra add up to 1000 easy to lower steady swimming broken up any way you want (you can also use paddles / pull buoy if you prefer)
warm up then run 60 minutes (upper easy to lower steady) with 3*10 minutes of HIM paced running mixed in (tempo / open marathon pace for most racers)
Warm up 10 minutes then do 3-4*30 minutes 82s
do the following 3-4 times
3*(8 min tempo / z3, 2 easy)
(#1- 90+ cadence, #2, 65-70 cadence, #3 choice)
sitting up for :15 at 2 & 6 minutes, out of the saddle for :15 at 4 minutes
if you only have an hour or so, do the reps at a sweet spot effort
outdoors- do a 2- 2.5 hour tempo ride being sure to mix in a few minutes of easy recovery a few times during the ride
run 30-40 min easy to lower steady after your ride (or at a different time of day if you can't do it after your ride). Mix in some walking.
If your legs are overly tired, just do a recovery run.
Run 60-90 min with up to 30 minutes of hill climbing in your tempo to threshold zone. (Or do a long warmup followed by 30 min worth of hill reps if that's more convenient).