warm up – 20 mins
- 10 MINS @ CADENCE 85-95RPM
5 sets of:
- 30 SEC HARD EFFORT @ CADENCE 89-100RPM
- 60 SEC EASY SPIN
main set – 30 mins
6 sets of:
- 3 MIN EFFORT @ HARDEST SUSTAINABLE EFFORT LEVEL AND RACE CADENCE
- 2 MIN EASY SPIN RECOVERY IN BETWEEN SETS
cool down – 10 mins
- EASY SPINNING

warm up – 30 mins
- 20 MINS @ CADENCE 85-95RPM
4 sets of:
- 30 SEC HARD EFFORT @ CADENCE 89-100RPM
- 60 SEC EASY SPIN
main set – 25 mins
5 sets of:
- 3 MIN EFFORT @ HARDEST SUSTAINABLE EFFORT LEVEL AND RACE CADENCE
- 2 MIN EASY SPIN RECOVERY IN BETWEEN SETS
cool down – 10 mins
- EASY SPINNING

Warm Up - 1000m
200m Swim
200m Pull
200m Kick
200m Pull
200m Swim
Main Set - 2700m
3 sets of:
2 x 200m Freestyle@ goal race pace (best sustainable pace) 10 seconds rest
1 x 100m Freestyle@ slightly faster pace than the 200m efforts
30 seconds rest between sets
8 x 50m Freestyle (Best pace you can hold for all 8)
15 seconds rest between each one.
Cool Down - 200m

warm up – 20 mins
- 10 MINS @ CADENCE 85-95RPM
- 10 MINS @ CADENCE 75-85RPM
main set – 40 mins
10 sets of:
- 1 MIN EFFORT (CADENCE 60-70RPM)
- 3 MIN EASY SPIN RECOVERY (CADENCE 80-90RPM)
- EFFORTS TO BE DONE IN AERO POSITION.
NOTE: KEEP YOUR EFFORT LEVEL (HEART RATE)
- SHOULD FEEL A LOADING OF THE MUSCLES BUT NO PAIN IN JOINTS, PARTICULARLY THE KNEES.

OPEN WATER SWIM
- TRY WETSUIT/SPEEDSUIT
- SWIM RACE COURSE

500m WARM UP
Main Set:
- 500m KICK
- 500m PULL BOUY
- 5 X 100M FREESTYLE (HOLDING BEST PACE WITH 10 SECONDS REST)
200m COLL DOWN

key points:
- CHECK BIKE GEAR
- BIKE the RUN COURSE
- MORE A MUSCULAR LOADING THAN A CV LOADING.

Run easy straight off the bike.