Monday

STRETCH
REST DAY

Tuesday

STRETCH
BIKE – :50 min. – easy spinning/RUN – :20 min. off the bike – first :10 min. at 5k race pace or 92% of max heart rate/jog the rest easy
SWIM – 2500 yards - masters workout (if you will not be swimming masters and would like a detailed workout, let me know).

Wednesday

STRETCH
RUN – :45 min. total - :15 min. at 75% of max heart rate/7 x 1:30 min. at 10K race pace or 90% of max heart rate – take 1:30 min. easy jog between each/ jog the rest easy
WEIGHTS - 2 sets full body workout

Thursday

STRETCH
BIKE – 1:00 – :20 min. warm up easy spinning/8 x 1:00 min. at 10 mile TT pace or 90% of max heart rate – 1:00 min. recovery spin in between each/ spin the rest easy
SWIM – 2500 yards - masters (if you will not be swimming masters and would like a detailed workout, let me know)

Friday

STRETCH
RUN – :45 min. – very easy – 75% of max heart rate
WEIGHTS - 2 sets full body workout

Saturday

STRETCH
BIKE – 2:10 hours hilly ride – do 4 hills within the ride of 2:00 min. or longer - up to 90% of max – stay seated on each climb. Do the rest as you feel

Sunday

STRETCH
RUN – 1:10 hours – trails or fire roads - your choice on speed
SWIM – open water - :20 minutes – easy