Warm-up 10 mins progressive to 80%MaxHR

Drills 20 mins drills
Main Set
2 x 6-10 x 15 secs
Recovery = jog back, go on 60secs turnaround
5 mins tempo on the flat between sets
Cool-down 5 mins easy

BT: Warm up. Then on a short, moderate to steep (4-8%) hill sprint uphill at a high cadence, out of saddle for 30 seconds at power zone 5. Turn and coast/spin back down the hill for 30 seconds. Do 20-24 of these repeats breaking them into sets of 5 with 3 minutes or more of recovery between sets. Cool down by spinning easily in HR 1 zone.

Warm-up 10-15 minutes in at aerobic treshold. Then run 100 "steps" per leg at LT intensity. Relax, but go hard! Recover with 50 "steps" per leg at Zone 1-2 intensity. Repeat for a 200/100, 300/150 and 400/200. Continue this pattern for 20 minutes, then progress to a 10-15 minute easy cool-down.

WU: 400 easy swim.
MS:
4 x 50 very fast (30”).
50 kick easy.
4 x 50 very fast (30”).
50 kick easy.
4 x 50 very fast (30”).
50 kick easy.
4 x 50 very fast (30”).
50 kick easy.
CD: 200 easy swim.
Total—1600

Warm-up well. Then ride 30 to 60 minutes non-stop at 'tempo' mostly flat course. .(Turbo trainer or rollers preferable). Alternate cadence: 1 mins at 90rpm / 1 min at 50rpm / 1 min at 110rpm.

Steady E1 60-90 mins

WU:
50 pull, 50 kick, 50 swim done 3 times.
MS:
4 x 75 descending times (30”).
50 kick easy.
4 x 75 descending times (30”).
50 kick easy.
4 x 75 descending times (30”).
50 kick easy.
4 x 75 descending times (30”).
50 kick easy.
1 x 75 fastest of workout (easy 25 swim).
CD: 100 easy swim.
Total—1925