Week > 1

Monday

• Day Off. Monday’s will always be the designated day off for the week.
• Since races typically occur on Sundays, as well as the longer Bike  and Run workouts, this makes perfect sense.

Daily total > 0:00

Tuesday

Swimming 0:45

• Warm up :
• 200 Swimming – 200 – 200
• Main set :
• 3 x 300 |-§-| below 70% with :30 rest
• Concentrate on being relaxed in the water and getting the « feel » of your stroke.
• Speed is not important here.
• Your stroke count should be even every lap of every repeat.
• Cool down :
• 200 easy swim, continuous

Daily total > 0:45

Week > to date > 0:45

Wednsday

Bike : – 1:00

• Warm up :
• 15:00, begin with an easy spin in a high gear and gradually build to 65%.
• Main set :
• Hold your HR as close to 70% as you can without going above it for 35 minutes.
• Spin at 90-95 rpms in a gear that keeps the stress on your knees to a minimum.
• Cool down :
• For the remaining 10 minutes, let you HR dip to 60-65% and spin at 95-100 rpms.

Daily total > 1:00

Week > to date > 1:45

Thursday

Run : – 0:35

• Warm up :
• Jog easy for the first 10 minutes, keeping your HR below 65%.
• Main set :
• For the next 20 minutes, hold your HR as close to 70% as you can without going above it.
• Concentrate on staying light on your feet and try to keep your leg turnover (same as cadence on a bike) as close to 90 strides per minute as you can.
• Cool down :
• Let your HR dip back down to 60-65% during the remainder of the run.

Daily total > 0:35

Week > to date > 2:20

Friday

Swimming 0:45

• Warm up :
• 2 sets of 100 Swimming – 100 – 100
• Main set :
• 6 x 150 |-§-| up to 70% with :15 rest
• Try to hold even times on these repeats while keeping your HR below 70%.
• Keep everything relaxed and low-key.
• Cool down :
• 200 easy swim, continuous

Daily total > 0:45

Week > to date > 3:05

Saturday

Bike : – 1:05

• Warm up :
• 15:00, begin with an easy spin in a high gear and gradually build to 65%.
• Main set :
• For the middle 40 minutes, hold your HR as close to 70% as you can without going above it.
• Spin at 90-95 rpms in a gear that’s not too stressful.
• Cool down :
• Let your HR dip to 60-65% for the last 10 minutes and spin at 95-100 rpms.

Daily total > 1:05

Week > to date > 4:10

Sunday

Run : – 0:40

• Warm up :
• Jog easy for the first 10 minutes, keeping your HR below 65%.
• Main set :
• In the middle 25 minutes, hold your HR as close to 70% as you can without going above it.
• Think about relaxed form  upright posture, relaxed shoulders and loose arm swings, and light footfalls.
• Cool down :
• Jog easy below 65% to the end.

Daily total > 0:40

  Swimming 1:30 – Bike : – 2:05 – Run : – 1:15 – Total: 4:50