Written by Overview
Welcome to Week 6!
(9 weeks to go)
This week is our first brick workout, that is a workout combining a bike and run back-to-back.
Topics & To-Dos
- The Brick–Bike + Run: There are a few reasons we will practice combined bike-run workouts:
1) Get used to the heavy legs feeling and adjustment to your run effort in the first minutes.
2) Practice logistics to transition from bike to run. What is simple to do from a rested state can be challenging with a high heart rate.
3) Begin to test race day equipment and kit. - Running–Cadence: This week we will look at your run cadence, or how many steps you take per minute. In most cases, you should aim for 170-180 steps per minute (85-90 per foot) consistently during a run—a little less running slow and a little more when faster, but only 5-10 steps difference.
Total Hours: 5h:40m
Swim: 1:15
Bike: 1:35
Run: 1:40
Strength: 1:10
MONDAY
Run 0:35
Endurance
- Warm up: 10 minutes starting in Zone 1, then into Zone 2
- Main: 25 minutes Zone 2, check your cadence at the 10 and 20 minute mark as described in the overview above. Were you consistent?
Strength 0:35
- Whole body: 6-8 exercises, 2 sets each. See the Strength section in the Training Plan Overview for options. Increase to 3 sets if you have the time available.
TUESDAY
Bike 0:50
Endurance
- Warm up: 15 minutes starting in Zone 1, then into Zone 2
- Main: 30 minutes steady Zone 2
- Cool down: 5 minutes easy
WEDNESDAY
Swim 1100m, about 0:35
Endurance, shorter sets
- Warm up: 1 x 100, Zone 1-2
- Main:
- 14 x 50, Zone 2, rest 15-30 seconds between each
- Pick 2 focus areas where you need to improve the most: head down/legs up, underwater exhale, catch, pull.
- For each odd numbered 50 (1st, 3rd, etc), focus on your biggest improvement area. For each even numbered 50 (2nd, 4th, etc), focus on your second most needed area
- 1 x 100 fast! Put all those good technique focuses together
- Cool down: 1 x 100, relax Zone 1
THURSDAY
Run 0:45
Endurance
- Warm up: 10 minutes starting in Zone 1, then into Zone 2
- Main:
- 35 minutes Zone 2 with 20 second strides, one every 5 minutes
- Start each stride at Zone 2 effort then continuously accelerate to an effort about 8 out 10 over 10 seconds then hold it the final 10 seconds, keeping great form. Return to easy effort in between
Strength 0:35
- Whole body: 6-8 exercises, 2 sets each. See the Strength section in the Training Plan Overview for options. Increase to 3 sets if you have the time available.
FRIDAY
Swim 1300m,
about 0:40
Endurance, longer sets
- Warm up: 4 x 50, Zone 1-2
- Main:
- 1 x 250, 1 x 500, 1 x 250, Zone 2, rest 30-60 seconds in between
- Cool down: 2 x 50, relax Zone 1
SATURDAY
Brick
Bike 0:45
Run 0:20
Endurance
- Setup: Setup your run shoes near your bike and decide if you will run in your bike kit or change (we will refine this closer to race date). Try to arrange a setup where you only need a few minutes to completely go from cycling to running
- Bike: 30 minutes steady Zone 2, bringing your effort into Zone 3 the last 5-10 minutes
- Run: 20 minutes Zone 2-3
SUNDAY
Day Off, or 
Hike/Walk, or 
Yoga/Mobility
Training Zones
Use this chart as a guide for how hard to work in each training session. This plan uses Rate of Perceived Exertion (RPE) or “feels like” to judge effort.
For those who want to train with heart race for the run and and heart rate and/or power on the bike, download an extended template here.
