Tuesday, Jun 02, 2026
Tri specific (peak)Swim: open-water preferred (or pool equivalent)
Swim
Target volume: 1500-2000m (or 40–45 min open water)
Intensity
Mostly Z1-Z3
Workout Segments
Warm-up
8 min
8 min easy; include 3×20s 'fast start' surges
Main set
25 min
Open water: 4×4 min steady (1 min easy between), include sighting; OR Pool: 2×400m steady (45s rest) + 6×50m brisk (20s rest)
Cool-down
10 min
Easy continuous, focus on relaxed exhale
Equipment Needed
wetsuit
goggles
bright cap
tow float (recommended)
swimsuit
goggles
cap (pool)
pull buoy (optional)
paddles (optional, technique-only)
Weather Alternatives
Swim alternative:
30–40 min easy cardio (rower/elliptical) + 10 min shoulder mobility + 10 min core.
Intensity Guide
RPE 1–10: 1–10. 2–3 very easy, 4–5 easy/steady, 6 tempo, 7 race effort, 8 hard, 9–10 maximal.
Zones: Z1 recovery, Z2 aerobic, Z3 tempo, Z4 threshold, Z5 VO2