Week of October 31 through November 6

Bike: 30minutes cover as much distance as possible. Record total distance.

Bike: 3x5miles with 2mile active recovery time between. Record distance for all 3 intervals.

Swim: 4x250m with 3x the time it takes to complete each 250m for recovery. Record times for each interval.

Week of October 24 through 30

Bike: 10mi total with first 5mi at 85%, last 5mi at 90%. Record total time.

4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.

Swim: 3x 250m max effort with complete recovery. Record time for each effort.

Week of October 24 through 30

Bike: 10mi total with first 5mi at 85%, last 5mi at 90%. Record total time.

4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.

Swim: 3x 250m max effort with complete recovery. Record time for each effort.

Week of October 24 through 30

Bike: 10mi total with first 5mi at 85%, last 5mi at 90%. Record total time.

4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.

Swim: 3x 250m max effort with complete recovery. Record time for each effort.

Week of October 24 through 30

Bike: 10mi total with first 5mi at 85%, last 5mi at 90%. Record total time.

4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.

Swim: 3x 250m max effort with complete recovery. Record time for each effort.

Week of October 24 through 30

Bike: 10mi total with first 5mi at 85%, last 5mi at 90%. Record total time.

4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.

Swim: 3x 250m max effort with complete recovery. Record time for each effort.

Week of October 24 through 30

Bike: 10mi total with first 5mi at 85%, last 5mi at 90%. Record total time.

4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.

Swim: 3x 250m max effort with complete recovery. Record time for each effort.

Week of October 24 through 30

Bike: 10mi total with first 5mi at 85%, last 5mi at 90%. Record total time.

4x 1mi hill repeats with 2min recovery. No more than 1min deviation between repeats!
Record times for each mile.

Swim: 3x 250m max effort with complete recovery. Record time for each effort.

Week of October 17 through 23

Bike: 5 x 1mile max effort with 800m active recovery. Record Mile times.

Max effort 8x 1min on/1min off. Record total distance.

Swim: Time Trial 500m

Week of October 17 through 23

Bike: 5 x 1mile max effort with 800m active recovery. Record Mile times.

Max effort 8x 1min on/1min off. Record total distance.

Swim: Time Trial 500m

Week of October 17 through 23

Bike: 5 x 1mile max effort with 800m active recovery. Record Mile times.

Max effort 8x 1min on/1min off. Record total distance.

Swim: Time Trial 500m

Weekof October 17 vthrough 23

Bike: 5 x 1mile max effort with 800m active recovery. Record Mile times.

Max effort 8x 1min on/1min off. Record total distance.

Swim: Time Trial 500m

Week of October 17 through 23

Bike: 5 x 1mile max effort with 800m active recovery. Record Mile times.

Max effort 8x 1min on/1min off. Record total distance.

Swim: Time Trial 500m

Week of October 17 through 23

Bike: 5 x 1mile max effort with 800m active recovery. Record Mile times.

Max effort 8x 1min on/1min off. Record total distance.

Swim: Time Trial 500m

Week of October 17 through 23

Bike: 5 x 1mile max effort with 800m active recovery. Record Mile times.

Max effort 8x 1min on/1min off. Record total distance.

Swim: Time Trial 500m

Week of October 10 through 16

Bike: In 30minutes cover as much distance as possible. Record distance and how you felt.

6x1mi repeats with 2minutes recovery between. Record time of each interval.


Swim: Tempo- Swim 750m at 80%. Record time and how you felt.

Week of October 10 through 16

Bike: In 30minutes cover as much distance as possible. Record distance and how you felt.

6x1mi repeats with 2minutes recovery between. Record time of each interval.


Swim: Tempo- Swim 750m at 80%. Record time and how you felt.

Week fo October 10 through 16

Bike: In 30minutes cover as much distance as possible. Record distance and how you felt.

6x1mi repeats with 2minutes recovery between. Record time of each interval.


Swim: Tempo- Swim 750m at 80%. Record time and how you felt.

Week of October 10 through 16

Bike: In 30minutes cover as much distance as possible. Record distance and how you felt.

6x1mi repeats with 2minutes recovery between. Record time of each interval.


Swim: Tempo- Swim 750m at 80%. Record time and how you felt.

Week of October 10 through 16

Bike: In 30minutes cover as much distance as possible. Record distance and how you felt.

6x1mi repeats with 2minutes recovery between. Record time of each interval.


Swim: Tempo- Swim 750m at 80%. Record time and how you felt.

Week of October 10 through 16

Bike: In 30minutes cover as much distance as possible. Record distance and how you felt.

6x1mi repeats with 2minutes recovery between. Record time of each interval.


Swim: Tempo- Swim 750m at 80%. Record time and how you felt.

Week of October 10 through 16

Bike: In 30minutes cover as much distance as possible. Record distance and how you felt.

6x1mi repeats with 2minutes recovery between. Record time of each interval.


Swim: Tempo- Swim 750m at 80%. Record time and how you felt.

Week of October 3 through 9

Bike: 15k Time Trial

Tabata Bike- 8x 20sec on/10sec off( recovery pace during off time). All out efforts!


Swim: 10x 50m with 5x recovery (your 50m time x5 = recovery time)

Week of October 3 through 9

Bike: 15k Time Trial

Tabata Bike- 8x 20sec on/10sec off( recovery pace during off time). All out efforts!


Swim: 10x 50m with 5x recovery (your 50m time x5 = recovery time)

Week of October 3 through 9

Bike: 15k Time Trial

Tabata Bike- 8x 20sec on/10sec off( recovery pace during off time). All out efforts!


Swim: 10x 50m with 5x recovery (your 50m time x5 = recovery time)

Week of October 3 through 9

Bike: 15k Time Trial

Tabata Bike- 8x 20sec on/10sec off( recovery pace during off time). All out efforts!


Swim: 10x 50m with 5x recovery (your 50m time x5 = recovery time)

Week of October 3 through 9

Bike: 15k Time Trial

Tabata Bike- 8x 20sec on/10sec off( recovery pace during off time). All out efforts!


Swim: 10x 50m with 5x recovery (your 50m time x5 = recovery time)

Week of October 3 through 9

Bike: 15k Time Trial

Tabata Bike- 8x 20sec on/10sec off( recovery pace during off time). All out efforts!


Swim: 10x 50m with 5x recovery (your 50m time x5 = recovery time)

Week of October 3 through 9

Bike: 15k Time Trial

Tabata Bike- 8x 20sec on/10sec off( recovery pace during off time). All out efforts!


Swim: 10x 50m with 5x recovery (your 50m time x5 = recovery time)

Week of September 26 through October 2

Bike: 3x3min intervals with 3min recovery. Hold highest average Watts.

30sec on, 20sec off x8


Swim: 20min at 80-85% with a t-shirt for drag.

Week of September 26 through October 2

Bike: 3x3min intervals with 3min recovery. Hold highest average Watts.

30sec on, 20sec off x8


Swim: 20min at 80-85% with a t-shirt for drag.