Example plan for Steve House and Scott Johnston. This would what a training plan looks like on a landing page.
Warm Up for 10 minutes, high cadence moderate effort, then perform the following sets. 3 x 10 minutes at Zone 4 5:00 minutes in between sets Cool down 10 minutes.
WU: 10 minutes swim of your choice. MS: 5 x 2:00 minutes at T-pace (1:00 rest) 1:00 kick/swim easy. 5 x 1:00 at T-pace (:30 rest). 1:00 kick/swim easy. CD: 3 x 50 easy swim.
Ride 20 miles. Try to stay on the bike, no breaks for as long as possible. Start to train your body to get ride for considerable lengths of time. Feel free to pick up the pace on the second half of the ride if feeling good.
After dynamic warm up: Run 1 mile PE 1 for warm up, followed by: .5 miles Olympic Race Pace (PE 2) .5 miles Sprint Race Pace (PE 3) 1 mile PE 1 for Recovery Repeat 1x Cool down