Weekly Endurance IV

M-W
Swim (SS Tue, 3S Mon): 1 x 400m TT, rest 5:00, 2-4 x 200m on 3:00, hold 200m efforts within 3-5 seconds
Bike (SS Tue, 3S Wed): 1 x 5k TT, spin/rest 5:00, 2-4 x 2k, rest 1:30, hold 2k efforts within 3-5 seconds
Run (SS Tue, 3S Tue): 1 x 1M TT, rest 5:00, 2-4 x 600m, rest 1:30, hold 600m efforts within 2-3 seconds
Row (SS Tue): 1 x 2k TT, rest 5:00, 2-4 x 500m, rest 1:30, hold 500m efforts within 2-3 seconds

Thur-Fri
Swim (SS Tue, 3S Mon): 1 x 400m TT, rest 5:00, 2-4 x 200m on 3:00, hold 200m efforts within 3-5 seconds
Bike (SS Tue, 3S Wed): 1 x 5k TT, spin/rest 5:00, 2-4 x 2k, rest 1:30, hold 2k efforts within 3-5 seconds
Run (SS Tue, 3S Tue): 1 x 1M TT, rest 5:00, 2-4 x 600m, rest 1:30, hold 600m efforts within 2-3 seconds
Row (SS Tue): 1 x 2k TT, rest 5:00, 2-4 x 500m, rest 1:30, hold 500m efforts within 2-3 seconds

Sat/Sun
Swim (SS Sun, 3S Sat or Bike Tempo): 800m @ 1000m TT pace
Bike (SS Sun, 3S Sat or Swim Tempo): 20M @ 85% of 20M TT pace
Run (SS Sun, 3S Sun): 10k – 13.1M TT
Row (SS Sun): 10k @ 85% of 10k TT pace

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