2 week Ironman Taper designed to have you peaking on Raceday (Saturday Race) with the proper mix of swim, bike and run to have you firing on all cylinders. You have worked too hard to mess this up now. Let's make sure you can Respond, Evolve and Perform on race day.
Swim 20 minutes straight
2hrs zone 2
10 min easy [20 min build to Z4 1 min transition to run 5 min out and back (negative split on way back)Z4 ] 10 min easy on bike
10 x 50 Hard :15 rest 5 x 100 easy :20 rest
60 mins easy with a few acellerations to Olympic Pace no longer than 90 seconds.
1 hr run with 2-3 minute pick ups to race pace
2000 straight through no stops