This is an aerobic ride in Zone 2 to build your endurance. Please stay within the zones, to ensure your own success.
300 m easy warm up
4x50 m with Pull Buoy (PB), focus on long stroke and proper technique :30 rest in between
3 x 100 with Pull Buoy :30 rest in between
200/150/100, last 50m fast :60 rest in between
200 easy cool down
This is an aerobic run in Zone 2 to build your endurance. Please stay within the zones, to ensure your own success.
The Saturday will always be your long ride. It should always be nice and easy as it helps to build your basic endurance, maybe the most important factor for a solid preparation phase.
You can also use it as a group ride if you like to have friends around you.
Note that I recommend to do all sessions with a cadence around 90 rpm, as this helps your muscles on the run section in your actual race.
#SundayRunDay. Sunday is the best day to build your basic aerobic system, freshen your mind and make sure you'll be at the top of your game on raceday.
Sunday will always be the longest run of the week followed by a rest day on monday. This gives your body enough time to rest and rebuild. So always remember the restday makes you stronger.
This is an aerobic ride in Zone 2 to build your endurance with some 8'' sprints to spice up the session. Please stay within the zones, to ensure your own success.
Note that this session will be way more demanding than last week. So take some fluids with you and refuel during this session, which is also a good training for the actual race day.
200 easy warm up
4 x 50 15 sprint, rest easy, :30 rest in between
2 x 200 Pull Buoy :30 rest in between
2 x 100 Pull Buoy :15 rest in between
1x 100 fast :30 rest
4x 50 Sprint :30 rest
100 easy cool down