Race Countdown
44days
W1W15W21
Week
15
Phase
Peak Build
Upcoming Schedule
THU 4NOW70m
BKESweet spot bike 50 min (2x12 @ 195-206W) + LAST heavy strength PM
FRI 555m
SWM*KEY: CSS Swim 5x300 @ 1:52/100y (2,000y) — 30s reps 1-2, 60s reps 3+
SAT 6205m
BKE*KEY: Long bike 180 min — 1x20 min SUSTAINED Z4 + 20 min race power
RUNBrick run 25 min (15 min @ 8:30/mi)
SUN 7105m
RUNLong run 105 min Z2 (last 10 min @ 8:30 race pace)
FILTER:
Weekly Volume
HR Zones
64/36
Z3 CREEP ON EASY DAYS
Z1-2: 64%Z3: 24%Z4-5: 12%easy-day Z3: 24%
HRV + Sleep
■ HRV■ 7d avg▬ Sleep
Pace + Power