Easy swim, focus on form. Break it up every 200 or so with a breast or back stroke.

Warm-up run aerobically for 10-15 minutes (try to choose as long a warm-up as possible for this test). Next, accelerate to your maximum sustainable pace you can maintain with good form for 20 minutes. Your legs will have a burn, and you will be breathing hard. If your legs get rubbery, you start to slow down, or your running form starts to break down, you are going too hard. Record your average heart rate or speed for the final 10 minutes of the 20 minute effort. This will be your "Lactate Threshold", also known as your "Anaerobic Threshold". Record this heart rate or speed in your logs, and use it to calculate your heart rate or speed training zones. If it is too hard for you to hold this effort for 20 minutes, you can split this into three 5 minute efforts, and take your average heart rate for the last 4 minutes of each 5 minute effort.

Spin out the legs from the run test. Have fun, this can be a commuting ride or trainer ride.

WU: Start slow and gradually build pace/effort. 100 swim, 100 kick, 100 swim, 100 kick. MS: This set will establish your “T-time.” After the warm-up, swim 1000 yards/meters at a constant pace and good effort—as if racing. Record the time in your log. Record your average pace per 100. This pace will be called your “T-pace.” CD: At and easy pace/effort swim 500. Total—1900

200m warm-up. Then complete 5 rounds of the following: 50m stomach swim, 50m corkscrew, 50m L side swimming, 50m R side swimming. After completing prescribed # of rounds, progress to 300m tempo swim at about 85% intensity. 200m cooldown.

Warm-up bike aerobically for 10-20 minutes (try to choose as long a warm-up as possible for this test). Next, accelerate to your maximum sustainable pace you can maintain with good form for 30 minutes. Your legs will have a burn, and you will be breathing hard. Attempt to achieve a pedaling cadence of 80-90rpm. If your legs get rubbery, you start to slow down, or your cadence starts to slow down, you are going too hard. Record your average heart rate or power for the final 20 minutes of the 30 minute effort. This will be your "Lactate Threshold", also known as your "Anaerobic Threshold". Record this heart rate or power in your logs, and use it to calculate your heart rate or power training zones. If it is too hard for you to hold this effort for 30 minutes, you can split this into three 5 minute efforts, and take your average heart rate for the last 4 minutes of each 5 minute effort.

Complete in Zone 2. Goal is foot turnover of 90+rpm, relaxed forward lean, tall, proud form, steady breathing and focus.