Aurland Xtreme Triathlon Schedule
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WeekWeek StartRest WeekMondayTuesdayWednesdayThursdayFridaySaturdaySundayTraining HoursLook for Races
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131-Mar-2014Swim 1,000 meters total. Main set: 6 x 50 sprints, RI = 20 seconds. | Run 6.5 km with 6 x 30-second hard efforts scattered.Bike 40 minutes moderate + 8 minutes comfortably hard.Swim 1,000 meters total. Main set: 2 x 200 meters race pace, RI = 30 seconds. | Run 6.5 km moderate + 4 x 10-sec. hill sprints.Bike 60 km moderate + 10-minute transition run at moderate pace.Run 15 km moderate. | Swim 1,400 meters moderate.Rest Bike 45 minutes with 8 x 1-minute hard efforts scattered.
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27-Apr-2014Swim 1,100 meters total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 6.5 km with 6 x 45-second hard efforts scattered.Bike 40 minutes moderate + 10 minutes comfortably hard.Swim 1,100 meters total. Main set: 3 x 200 meters race pace, RI = 30 seconds. | Run 6.5 km moderate + 4 x 10-second hill sprints.Bike 65 km moderate.Run 16 km moderate. | Swim 1,600 meters total. Main set: 1,000 meter time trial.RestBike 45 minutes with 6 x 2-minute hard efforts scattered.
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314-Apr-2014Swim 1,200 meters total. Main set: 10 x 50 sprints, RI = 20 seconds. | Run 6.5 km with 6 x 1-minute hard efforts scattered.Bike 40 minutes moderate + 12 minutes comfortably hard.Swim 1,200 meters total. Main set: 3 x 200 meters race pace, RI = 20 seconds. | Run 8 km moderate + 4 x 10-second hill sprints.Bike 45 km moderate + 15-minute transition run at moderate pace.Run 18 km moderate. | Swim 1,800 meters moderate.RestBike 45 minutes with 4 x 3-minute hard efforts scattered.Race?
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421-Apr-2014RSwim 1,000 meters total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 6.5 km with 6 x 30-second hard efforts scattered.Bike 40 minutes moderate + 8 minutes comfortably hard.Swim 1,000 meters total. Main set: 2 x 200 meters race pace, RI = 20 seconds. | Run 6.5 km moderate.Bike 60 km moderate.Run 15 km moderate. | Swim 1,400 meters moderate.RestBike 40 minutes with 6 x 1-minute hard efforts scattered.
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528-Apr-2014Swim 1,300 meters total. Main set: 6 x 75 sprints, RI = 20 seconds. | Run 1.5 km easy, 8 x 600m at 5K race pace with 400m jog recoveries, 1.5 km easy.Bike 40 minutes moderate + 15 minutes comfortably hard.Swim 1,300 meters total. Main set: 2 x 300 meters race pace, RI = 30 seconds. | Run 8 km moderate + 4 x 10-second hill sprints.Bike 80 km moderate + 20-minute transition run at moderate pace.Run 19 km moderate. | Swim 2,000 meters moderate.RestBike 50 minutes with 6 x 2-minute hard efforts scattered.
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65-May-2014 Run 1.5 km easy, 6 x 800m at 5K race pace with 400m jog recoveries, 1.5 km easy.Bike 40 minutes moderate + 18 minutes comfortably hard - Swim 1,400 meters total. Main set: 8 x 75 sprints, RI = 20 seconds.Swim 1,400 meters total. Main set: 2 x 300 meters race pace, RI = 20 seconds. | Run 9 km moderate + 4 x 10-second hill sprints.Bike 90 km moderate.Run 21 km moderate. | Swim 2,000 meters total. Main set: 1,500 time trialRestBike 50 minutes with 5 x 3-minute hard efforts scattered.
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712-May-2014Swim 1,500 meters total. Main set: 10 x 75 sprints, RI = 20 seconds. | Run 1.5 km easy, 5 x 1,000m at 5K race pace with 400m jog recoveries, 1.5 km easy.Bike 40 minutes moderate + 20 minutes comfortably hard.Swim 1,500 meters total. Main set: 3 x 300 meters race pace, RI = 30 seconds. | Run 10 km moderate + 4 x 10-second hill sprints.Bike 95 km moderate + 10-minute transition run at race pace.Run 21 km moderate. | Swim 2,200 meters moderateRestBike 55 minutes with 4 x 4-minute hard efforts scattered.Race?
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819-May-2014RSwim 1,300 meters total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 3 km easy, 1 km at 16km race pace, 3km easy.Bike 40 minutes moderate + 10 minutes comfortably hard.Swim 1,300 meters total. Main set: 2 x 300 meters race pace, RI = 30 seconds. | Run 8 km moderate.Bike 70 km moderate.Run 16 km moderate. | Swim 2,000 meters moderateRestBike 45 minutes with 5 x 2-minute hard efforts scattered.
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926-May-2014Swim 1,300 meters total. Main set: 6 x 75 sprints, RI = 20 seconds. | Run 1.5 km easy, 8 x 600m at 5K race pace with 400m jog recoveries, 1.5 km easy.Bike 40 minutes moderate + 15 minutes comfortably hard.Swim 1,300 meters total. Main set: 2 x 300 meters race pace, RI = 30 seconds. | Run 8 km moderate + 4 x 10-second hill sprints.Bike 125 km moderate + 20-minute transition run at moderate pace.Run 25 km moderate. | Swim 2,000 meters moderate.RestBike 50 minutes with 6 x 2-minute hard efforts scattered.
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102-Jun-2014Swim 1,400 meters total. Main set: 8 x 75 sprints, RI = 20 seconds. | Run 2 km easy, 6 x 800m at 5K race pace with 400m jog recoveries, 2 km easy.Bike 40 minutes moderate + 18 minutes comfortably hard.Swim 1,400 meters total. Main set: 2 x 300 meters race pace, RI = 20 seconds. | Run 15 km moderate + 4 x 10-second hill sprints.Bike 90 km moderate.Run 21 km moderate. | Swim 2,000 meters total. Main set: 1,500 time trialRestBike 50 minutes with 5 x 3-minute hard efforts scattered.
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119-Jun-2014Swim 1,500 meters total. Main set: 10 x 75 sprints, RI = 20 seconds. | Run 1.5 km easy, 5 x 1,000m at 5K race pace with 400m jog recoveries, 1.5 km easy.Bike 40 minutes moderate + 20 minutes comfortably hard.Swim 1,500 meters total. Main set: 3 x 300 meters race pace, RI = 30 seconds. | Run 10 km moderate + 4 x 10-second hill sprints.Bike 95 km moderate + 10-minute transition run at race pace.Run 21 km moderate. | Swim 2,200 meters moderateRestBike 55 minutes with 4 x 4-minute hard efforts scattered.Race?Cycle Tour Amsterdam
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1216-Jun-2014RSwim 1,300 meters total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 2 km easy, 1.5 km at 10K race pace, 3.5 km easy.Bike 40 minutes moderate + 10 minutes comfortably hard.Swim 1,300 meters total. Main set: 2 x 300 meters race pace, RI = 30 seconds. | Run 8 km moderate.Bike 70 km moderate.Run 16 km moderate. | Swim 2,000 meters moderateRestBike 45 minutes with 5 x 2-minute hard efforts scattered.
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1323-Jun-2014Swim 1,600 meters total. Main set: 6 x 100 sprints, RI = 20 seconds. | Run 3.5 km easy, 2 km at 10K race pace, 3.5 km easy.Bike 45 minutes with 5 x 2-minute hard efforts scattered.Swim 1,600 meters total. Main set: 2 x 400 meters race pace, RI = 30 seconds. | Run 9.5 km moderate + 4 x 10-second hill sprints.Bike 80 km moderate + 16 km race pace + 15-minute transition run at race pace.Run 16 km moderate + 3.5 km race pace. | Swim 2,200 meters total. Main set: 500 meters race paceRestBike 20 minutes easy, 20 minutes comfortably hard, 20 minutes easy.
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1430-Jun-2014Swim 1,800 meters total. Main set: 8 x 100 sprints, RI = 20 seconds. | Run 3.5 km easy, 5 km at 10K race pace, 3.5 km easy.Bike 45 minutes with 4 x 3-minute hard efforts scattered.Swim 1,600 meters total. Main set: 2 x 400 meters race pace, RI = 20 seconds. | Run 10 km moderate + 4 x 10-second hill sprints.Bike 70 km moderate + 25 km race pace + 20-minute transition run at race pace.Run 18 km moderate + 3.5 km race pace. | Swim 2,400 meters total. Main set: 600 meters race paceRestBike 20 minutes easy, 25 minutes comfortably hard, 15 minutes easy.
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157-Jul-2014Swim 2,000 meters total. Main set: 10 x 100 sprints, RI = 20 seconds. | Run 3.5 km easy, 5 km at 10K race pace, 3.5 km easy.Bike 45 minutes with 8 x 1-minute hard efforts scattered.Swim 1,600 meters total. Main set: 2 x 400 meters race pace, RI = 30 seconds. | Run 8 km moderate + 4 x 10-second hill sprints.Bike 65 km moderate + 15 km race pace + 10-minute transition run at race pace.Run 18 km moderate + 3.5 km race pace (beat last week’s time). | Swim 2,400 meters total. Main set: 600 meters race pace (beat last week’s time)RestBike 15 minutes easy, 30 minutes comfortably hard, 15 minutes easy.
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1614-Jul-2014RSwim 1,300 meters total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 3.5 km easy, 1.5 km at 10K race pace, 3.5 km easy.Bike 40 minutes moderate + 10 minutes comfortably hard.Swim 1,300 meters total. Main set: 2 x 300 meters race pace, RI = 30 seconds. | Run 8 km moderate.Bike 70 km moderate.Run 16 km moderate. | Swim 2,000 meters moderateRestBike 45 minutes with 5 x 2-minute hard efforts scattered.
Bosbaan zwemwedstrijd
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1721-Jul-2014Swim 1,300 meters total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 3.5 km easy, 1 km at 16K race pace, 3.5 km easy.Bike 40 minutes moderate + 10 minutes comfortably hard.Swim 1,300 meters total. Main set: 2 x 300 meters race pace, RI = 30 seconds. | Run 8 km moderate.Bike 70 km moderate.Run 16 km moderate. | Swim 2,000 meters moderateRestBike 45 minutes with 5 x 2-minute hard efforts scattered.
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1828-Jul-2014Swim 1,000 meters total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 7 km with 6 x 30-second hard efforts scattered.Bike 40 minutes moderate + 8 minutes comfortably hard.Swim 1,000 meters total. Main set: 2 x 200 meters race pace, RI = 20 seconds. | Run 7 km moderate.Bike 55 km moderate.Run 15 km moderate. | Swim 1,400 meters moderate.RestBike 40 minutes with 6 x 1-minute hard efforts scattered.
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394-Aug-2014Swim 800 meters total. Main set: 8 x 25 sprints, RI = 20 seconds. | Run 6.5 km moderate + 4 x 10-second hill sprintsBike 40 minutes moderate + 5 minutes comfortably hardSwim 800 meters total. Main set: 3 x 100 meters race pace, RI = 15 seconds. | Run 6.5 km moderateBike 40 km moderateRun 11 km moderate. | Swim 1,000 meters moderateRestBike 40 minutes with 6 x 30-second sprints scattered
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2011-Aug-2014RestBike 10 minutes easy, 10 minutes comfortably hard, 10 minutes easy.Swim 1,000 meters total. Main set: 2 x 200 meters race pace, RI = 20 seconds. | Run 6.5 km moderate.Bike 40 km moderateSwim 10 minutes easy with 4 x 30 seconds at race pace. | Bike 10 minutes with 4 x 30 seconds fast. | Run 10 minutes with 4 x 20 seconds at 90 percent effortAXTRI RACE DAY
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