W/U 10 Minute Mix 2x400 Pull 2nd (:30) (1:00) 3x300 Pull 3rd (:30) (1:00) 3x200 Pull 3rd (:30) (1:00) 3x100 Pull 3rd C/D 100

On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).

BT: Long warm-up. Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. Record your average power for the 30 minute test. This will be your Functional Threshold Power for future workouts. To set your training zones, go to "my settings" at the top of the page in Training Peaks, click on "zones," then under the power zones tab enter your Threshold Power. Your zones will automatically be set.

Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

AE hill intervals. On 6-8% hill or on a trainer set on high resistance do 4 x 3 minutes at zone 4-5 (3 minute recoveries). Seated. 70+ rpm. Otherwise, CP180.

W/U 400, 200K, 400 Pull 4x250 (:30) - Swim 100 Mod, 50 Build (head up), 100 Mod (1:00) 2x500 (1:00) - Swim 2nd 250 10 seconds faster than 1st C/D 300

First part of the run is easy, then do 10-12 x7 seconds with long recoveries, getting faster over the course of the run. Really focus on forefoot strike, quick cadence, slight forward lean, and fluid motion, not forcing it.