Week 7: Day 7

Rest

Week 7: Day 6

Bike

Foundation Ride- 1:15:00 @ 60-70% max HR

Week 7: Day 5

Run

Foundation Run- 0:35:00 @ 60-70% max HR

Week 7: Day 4

Swim

Warm Up- 200
Drill Set- 6 x 25 (RI 0:10)
Threshold Interval- 4 x 200 (RI 0:45) @ 80-85% max HR
Cool Down- 200

Week 7: Day 3

Bike

Short Hills- 7 x 1:00
Active Rest- 2:00

Total Time with cool down and warm up 1:00:00

Week 7: Day 2

Run

Foundation Run (0:35:00) @ 60-70% of max HR

Week 7: Day 1

Swim

Warm Up- 200
Drill Set- 6 x 25 (RI 0:10)
Base Interval- 8 x 10 (RI 0:05) @ 60-70% of max HR
Cool Down- 200

Week 7: Breakdown

Goal: Finish strong in this weekend's longer ride and run

Day 1: Swim (base interval)
Day 2: Run (foundation)
Day 3: Bike (short hills)
Day 4: Swim (threshold)
Day 5: Run (foundation
Day 6: Bike (foundation)
Day 7: Rest

Day 7

Off day...

REST!

Week 6: Day 6

Run

Foundation Run (0:30:00) @ 60-70% max HR

Week 6: Day 5

Bike/Run

Foundation Ride (0:45:00) @ 60-70% max HR
+
Run (0:10:00)

Week 6: Day 4

Swim

Warm Up-200
Drill Set- 6 x 25 (RI 0:10)
Threshold Interval 3 x 200 @ 80-85% max HR (RI :20)
Cool Down- 200

Week 6: Day 3

Run

Foundation Run

0:30:00 at 60-70% max HR

Week 6: Day 2

Bike

Short Hill Climb

Total workout is 55 minutes with warm up and cool down.

In between, do six hill climbs (01:00 each) followed by 02:00 active rest.

Week 6 breakdown

Goal: find a groove at your threshold swim pace in day 4's workout.

Day 2: Bike (Hills)
Day 3: Run (Foundation)
Day 4: Swim (Threshold)
Day 5: Bike/Run (Foundation)
Day 6: Run (Foundation)
Day 7: Off

back to it

sorry, i've been in california for the past week or so. i'll be back in town on tuesday getting the workouts back on track.