WEEK MON TUES WED THURS FRI SAT SUN

3km RUN 3km RUN 10km BIKE 4km RUN

1 REST
Pace:
REST
Pace:
REST
Pace: Pace:
EASY EASY EASY EASY

4km RUN 12km BIKE 12km BIKE 4km RUN

2 REST
Pace:
REST
Pace:
REST
Pace: Pace:
EASY EASY EASY EASY

4km RUN 12km BIKE 15km BIKE 4km RUN

3 REST
Pace:
REST
Pace:
REST
Pace: Pace:
EASY EASY MODERATE MODERATE

3km RUN 15km BIKE 20km BIKE 5km RUN

4 REST
Pace:
REST
Pace:
REST
Pace: Pace:
MODERATE MODERATE MODERATE EASY
WEEK MON TUES WED THURS FRI SAT SUN

10km BIKE
4km RUN 12km BIKE & 3km RUN 4km RUN

5
(non-stop)
REST REST REST
Pace: Pace: Pace: Pace:
HARD EASY MODERATE EASY

4km RUN
5km RUN 15km BIKE & 12km BIKE 5km RUN

6
(non-stop)
REST REST REST
Pace: Pace: Pace: Pace:
EASY MODERATE HARD HARD

12km BIKE
4km RUN 15km BIKE & 4km RUN 4km RUN

7
(non-stop)
REST REST REST
Pace: Pace: Pace: Pace:
EASY MODERATE MODERATE EASY

QUEST
3km RUN 12km BIKE ADVENTURE RECOVERY:)

8
RACE
REST REST REST
Pace: Pace: Pace: Pace:
EASY EASY HARD EASY!