Warm up for 10-15 minutes at easy effort. Include some up-tempo efforts of :45 secs or so in duration towards the end. 2-3 efforts will be good getting the HR up and down.

Test:
1 mile at 90-95% effort.
1:30 recovery - jog, walk, etc.
1 mile as fast as you can while holding form.
1:30 recovery
1 mile max effort.
1:30 recovery
1 mile max effort.

For each mile, split your watch so you get your average HR, and pace, for each mile effort. I'll need all the metrics for each 1 mile split.

Cool down easy as needed.

The average HR for each of the 4 efforts will be pretty darn close to your threshold HR for your run sets. Once I have that info, I'll create a HR zone chart for you.

Warm up
200 easy swim
100 kick (no fins)
200 pull

4 x 50 on 1:00 or :15 rest
Descend 1-4

Main set / test set:

100 @ 100% effort
1 minute recovery
500 for time. Shoot for 90+% effort.

Record your times. We will use this info to structure all future swim workouts. Dividing your 500 time by 5 will give you your base 100 times for upcoming workouts.

4 x 100 free pull with buoy on :30 rest.
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Cool down
200 easy

This will give us a more accurate HR / wattage chart for your bike efforts. Ideally, this should be done on a Computrainer.

Warm up: 10-15 minutes easy. Do some short build ups to get your HR up and down. Keep cadence high (90+)
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After the warm up, relax for few minutes or so. Then, do a 30 minute max effort.

First 10 minutes is max effort. Then, after 10 minutes, split HR monitor or headset. You want the avg HR / wattage for the last 20 minutes of max effort.

Note the metrics (avg HR / wattage) for that last 20 minutes. That's the info you'll need.

Cool down with an easy spin, high cadence for 10-15 mins.

Once done, multiply the average HR or wattage from the last 20 minutes by 94% - this will determine your estimated functional threshold. Enter in the threshold value of HR (or wattage) into the spreadsheet provided. Enter in the max HR or wattage as well into the appropriate fields.

The training zone chart will auto propagate - and you will now have your target training zones moving forward


Remember to split at the beginning and end of the effort so you get an average for that single effort and not the warm up and cool down combined with it

W/U 10-15min easy Z2 effort. Include 3-4 x 1min efforts building up to Z4 and then back down to Z2. Make sure the body is well warmed up before we start our main sets.
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Main Set
4 x 5min @ upper Z3 lower Z4 with 2min easy recovery run between sets. Keep your heart rate below threshold. Remember good form and if you can run on a soft surface, that would be great.
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W/D with left over time at Z2 effort, once again on a soft surface if possible.
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The main goal of this workout is to build aerobic function at race pace intensity. It will also force you to run with greater mechanical efficency.

Warm up:
200 easy swim
200 kick (no fins, with board)
200 pull
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Main set:
2 x (3 x 50 +100)
50's on 1:00 or :20 rest. Moderate effort.
100's on :20 rest. Hard effort
Descend the 100's

2 x (100-150) Moderate/Hard on :20 rest.
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Cool down
200 easy.

W/U 10-20min easy spin @ 90rpm+ with Mixed Terrain. Z2-Z3 effort
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Main Set:
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6 x 7min @ High Z4 (Threshold) effort with 2-4min recovery spin at Z2 between sets.

Keep cadence high 85-90rpm+ remember to stand and stretch out once after every set so you do not tighten up.
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W/D 10-20min easy spin @ 90rpm+ with mixed Terrain.

W/U 10-15min easy in Z2. Include 3-4 x 1 minute efforts getting your HR up to Z4 and back down to Z2. Make sure the body is well warmed up before we start our main sets.

Main Set

8 x 3min @ upper Z4 (Threshold) with 1:30min easy recovery run between sets.

Remember to focus on your form during each effort.


Warm down with left over time at Z2 effort
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Goal
the main goal of this workout is to build aerobic function at race pace intensity. It will also force you to run with greater mechanical efficency.