Run Heart Rate Test-- On predictable terrain without stops:

Warmup: 20 min gradually increasing pace and effort

Test:
10 min gradually increasing pace to a race-like effort
20 min all-out effort. At the start of this 20min segment, hit "lap" or reset your HR monitor to get AVG HR for the 20 min all-out set. Make sure to hit "lap" or save the work when you finish the 20 min.

Warmdown: 10 min easy

Bike Heart Rate Test- on predictable terrain with no stops:

Warmup: 20 min gradually increasing pace and effort.

Test: 20 min all-out effort hitting "lap" on your hert rate monitor before and after or recording as a separate workout. Record Average HR for this period.

Warmdown- 10 min easy

Critical Swim Speed (CSS) Test

WarmUp- 4x100 Choice

Set 1-2x: 3x50 descending finish times (meaning that each 50 gets faster than the previous one.)

Test Set-
400 yard or meter time trial. Record time.
Easy swims, pulls and drills for 10 min.
200 yard or meter time trial. Record time.

Warmdown- 4x50 swim/kick/pull/swim

1 hour on variable terrain

WarmUp- 15min gradually increasing pace and effort. Option to include 5min of favorite running drills.

Main Set- 40 min Z2

Warmdown- 5 min Z1 run to walk
Stretch

30-45min

WarmUp- Choice! (Suggested 4x100 swim/kick/drill/swim)

Main Set-
2x5-min continuous swims at an easy, sustainable pace. Rest 1:00-2:00

Warmdown- Choice! (Suggested 4x75 kick/drill/swim)

1:30 on trainer or flats

WarmUp- 20 min gradually increasing pace and effort. Include 6x30-sec 1-leg drills.

Main Set-
1hour ride staying in Z2. Shoot for a cadence of 90rpm. If heart rate goes too high, first try reducing gearing. If heart rate still too high with easy gearing, slow cadence.

Warmdown- 10 min gradually reducing pace and effort to Z1.

After completing your ride, transition quickly to running off the bike. 10min Z2, followed by warmdown and stretch.