Tempo Time Trial (TTT). Warm-up about 20 minutes. Then time trial for 40 minutes at a cadence of 80-90rpm, in your racing position. Try to choose a flat course and maintain an intensity that causes you to breathe hard and the legs to burn. You must, however, be able to maintain cadence. Record your average heart rate for the final 30 minutes of this ride. If you have a power meter, also record power. This will be your bike lactate threshold heart rate (LTHR), or bike lactate threshold power. Cool-down well.
Strength 1 - Complete "Body Weight Only I" from Top 12 Resistance Training Routines for Triathletes (free for Rock Star Triathlete Academy Kona members) 4x through each Superset, 15 repetitions for each exercise.
For the base day nutrition, there is no pre-workout meal, but you can use any of the snacks, breakfast, lunch or dinner prior to a workout. In a busy triathlete's life, sometimes it is better to be practical than ideal, and while it would be best to get 300-400 calories of a complex carbohydrate 3 hours before a workout, this just isn't realistic on a typical workout day. Make sure to consume a post-workout meal within 20 minutes of finishing your routine, then you can eat another snack or meal 45 minutes to 2 hours later.
WU: Start slow and gradually build pace/effort.
100 swim, 100 kick, 100 swim, 100 kick.
MS: This set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort—as if racing. Record the time in your log. Record your average pace per 100. This pace will be called your “T-pace.”
CD: At and easy pace/effort swim 500.
Warm up well. Then run a 30 minute time trial on flat course/track. Run so that your speed at the end is very similar to your speed at the beginning. You should be breathing hard and legs should be burning, but you should still able to maintain good form. Punch HR monitor ''lap'' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts lactate threshold heart rate for the run (LTHR). Record this number as your run LTHR.
Warm-up 20 minutes as follows: 5 minutes easy, 5x1 minutes LTHR with 1 minute recovery after each, 5 minutes easy. Then perform one 60 second effort at maximum pace. These need to very difficult, and heart rate must be at maximum by the end of 30 seconds and continue near maximum for the final 30 seconds. 100%. Recover 4 minutes. Perform 6-8 repeats with 4 minutes recovery after each. Cool-down easy with remaining time.
Strength 2 - Complete "Extreme Core I", 3-4x through, 12 reps for each exercise.