Warm up as you would before a race. Then swim a 1000m/yd time trial all out but at an even pace. A well executed test will have 100 splits within five seconds of each other. Record 1k TT time, 100 splits and average 100 pace. Your average 100 pace is called your T-Pace and will be used to pace swim workouts on this plan.

Use a combination of rolling on the foam roller and stretching to work out your hot spots.

This test has two purposes. #1 To set heart rate zones and/or power based training levels, and #2 to set a performance benchmark in order to track progress. The Test Warm up by riding easy for 30 minutes, moderate for 15 minutes and then do 3 X 1 minute race pace efforts with 3 min easy pace recovery between each. Then time trial at maximum pace for 20 minutes on a flat out-back course or a continuous gradual climb. Power-meter users. Record average 20 min TT power. Multiply this average power (Pave) number by 0.93 to calculate your Functional Threshold Power (FTP). This FTP number will be used to calculate your power training levels. Also record your heart rate, speed, cadence and perceived exertion. Heart Rate monitor users Record your average heart rate from the 20 min time trial. This average will be used to estimate your lactate threshold heart rate (LTHR) and set heart rate training zones. On the Preferences-HR and power zones page, insert your LTHR to calculate your heart rate training zones. Be sure to click save after they have been calcuated so the zones will appear on your daily log page. Also record your heart rate, speed, cadence and perceived exertion.

Easy pace run. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher. You can transition to this run after your ride or do it later in the day - whichever fits your schedule best. Be sure and do the bike test before you run today.

Warm up: 300 easy swimming. Swim a 50 yard counting strokes and seconds to get your "golf" score (Golf score = strokes+seconds). Main Set: Drill 2-4 X 50 yards (same drill), swim 200 yards concentrating on the part of your stroke you drilled. Repeat 50 yard golf. Did your score improve? Did the drill make you a better swimmer? Repeat golf, drill, swim, golf sequence 1-3 more times using a different drill for each set. Cool down: 200 swim easy.

Use a combination of rolling on the foam roller and stretching to work out your hot spots.

Ride 45' on a flat or gently rolling course in the heart rate zone 1 or with power <55% of FTP. Then transition to a 15' run in heart rate zone 1 on a flat course. Pay close attention to your breathing on run. This is your best clue as to how hard you are running--not your legs. Everything is easy active recovery pace today