Easy
ride
for
work.
well
recovered
then
can
Must
recover
from
bring
harder
training
previous
week
to
start
forward.
Day
5
will
have
hard
training
to
be
for
recovery.
tomorrow.
3
days
(2-‐4)
of
hard
training.
Day
Shift
AM
PM
Order
of
sessions
can
1
0630-‐1630
Recovery
vary.
2
0730-‐1730
Bike:
S&C
Intervals
3
0900-‐2100
Run:
Long
4
1630-‐0630
Run:
Swim:
Intervals
Intervals
5
/
S&C
/
Recovery
/
Catch
Up
6
-‐
Brick
Swim:
Steady
7
-‐
Bike:
S&C
Any
training
must
not
Long
compromise
the
next
3
8
-‐
Swim
Bike
or
Run:
days.
Coming
off
3
days
(6-‐8)
of
Speed
nightshift
will
play
a
hard
training.
role
in
choice
of
Order
of
training
here.
sessions
can
vary.
Race
pace
work.
This
should
be
a
very
hard
set.
If
longer
training
missed
during
the
week,
then
can
change
to
longer
intervals.
Aim
is
for
a
very
high
intensity
as
next
day
is
for
recovery.