Long Course

Average Weekly Training Hours 08:35
Training Load By Week
Average Weekly Training Hours 08:35
Training Load By Week
Sample Day 1
1:00:00
Run TT

WU: 10-15' easy
MS: 10k all out effort. Make sure to record your total time, ave and max HR. From this, we'll come up with training zones and pacing for the run.
CD: 15' easy walk or jog

Sample Day 2
1:04:59
Bike

WU: 15' easy spin
MS: 5x6' (Z4-Z5) with 2' recoveries. Stay relaxed and in the aero position with smooth pedaling at 80-90 RPMs
CD: 10' easy

Sample Day 2
2743m
Swim

Planned distance: 3000.0 yards
WU: 400
MS: 6x50 descending at Z4 RPE on 30" rest. Then 4x(4x100) with rest intervals (RI) as: RI1: 20", RI2: 15", RI3: 10" and RI4: 5". Then swim 200 easy choice, rest 1', ten 7x75 on 20" rest. On the odd (1,3,5) the last 25 is a sprint. On the evens, the last 50 is a sprint.
CD: 200 easy choice

Sample Day 3
1554m
Swim

WU: 500 easy choice
MS: 1x1000 TT all out effort. Make sure to record your total time and send me that number, we'll use that to calculate your T-pace
CD: 200 easy choice

Sample Day 4
2743m
Swim

Planned distance: 3000.0 yards
WU: 300 then 8x50 fast on 20" rest.
MS: 100/200/30/400/500500 all with 10-20" rest. The last 500 should be 3-5" faster per 100
CD: 300 easy choice

Sample Day 6
1:00:00
Run

Type: Bike
Planned duration: 1:00
Planned distance: 0.0 miles
WU: 15' easy spin
MS: 5-8x (2' in high Z4 then 20" in low Z5 (sprint). Rest 1' between intervals
CD: 10' easy

Sample Day 7
2377m

Type: Swim
Planned duration: 0:00
Planned distance: 2600.0 yards
4x200 with no warm up on 45" rest, then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest.
CD: 100 easy