A simple v02 max session that allows a large amount of work to be done just above FTP. This will build endurance and power. By the end the power targets will feel very tough to meet, hang tough and get it done. Expect HR to stay at around 90% hrm.
A brisk set thst devlops good form at speed. On the easy length at the end of each 75 focus on getting long smooth stroke and keeping the body stream lined.
A steady run. the pace should be such that You can be talk all the way around. This pace will mean you develop endurance without accumulating too much fatigue.
A tough set that works you at or around threshold, however the hard short busrts train the anearobic system and help drag more muscle fibers intio the mix.
AET-1. An easy ride at aerobic threshold. This should be easy enough to breath through your nose or talk for extended periods throughout.
These rides are improtant for building mitocchondria and therefore muscular endurance.
A straight 2km swim. This develops cardiovascualr endurance and offers an oppurtunity to develop stroke technique.
Easy run to build endurance.