50-100m easy swim
3 x 100m as fast as you can sustain with :30 RI
*sets must be within :05 to be accurate
*to determine your test pace, use the average time of the 3 main sets
10 mins in HRZ 1-2. Then hit the lap button and run 20 mins as fast as your can sustain. c/d: 5 mins easy *use the average heart rate during the 20 mins to determine your heart rate zones. If you did a lab test to determine your running heart rate zones, you must use the lab test to re-test. Do not do a lab test and then a field test.
30 min time trial
10 mins in HRZ 1-2. Hit the lap button on your watch and go 20 mins as fast as you can sustain.
Use the average heart rate or power from the 20 mins to calculate your heart rate or power zones.
5 mins easy
*if you did a lab test to determine heart rate or power zones, you must do the same thing for the re-test. Do not use lab then field test.
10 x 50 m with :45-1:00 m RI
RPE: 6-11 (Zones 1-2)
30 mins in HRZ 1-2
20 mins in HRZ 1