betri.companion

September 2026

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Sunday 20 September

Long run1h 42min- warmup 15min 42s @ 60–72% threshold speed+2

Aerobic long run in Z2 — conversational pace.

- warmup 15min 42s @ 60–72% threshold speed ≈ 7:32–6:16/km
- active 76min 13s @ 72–82% threshold speed ≈ 6:16–5:30/km
- cooldown 10min 5s @ 60–72% threshold speed ≈ 7:32–6:16/km

Open full details →

Long run1h 42min- warmup 15min 42s @ 60–72% threshold speed+2

Aerobic long run in Z2 — conversational pace.

- warmup 15min 42s @ 60–72% threshold speed ≈ 7:32–6:16/km
- active 76min 13s @ 72–82% threshold speed ≈ 6:16–5:30/km
- cooldown 10min 5s @ 60–72% threshold speed ≈ 7:32–6:16/km

Open full details →

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Strength: full body45min- warmup 10min @ RPE 3–4+2

Z2 endurance ride34min- warmup 5min @ 45–60% FTP+2

Z2 endurance run34min- warmup 5min @ 60–72% threshold speed+2

Z2 endurance ride34min- warmup 5min @ 45–60% FTP+2

Z2 endurance run34min- warmup 5min @ 60–72% threshold speed+2

Strength: full body45min- warmup 10min @ RPE 3–4+2

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LT2 threshold intervals37min- warmup 7min 38s @ 45–60% FTP+2

LT2 threshold intervals37min- warmup 7min 38s @ 65–75% threshold speed+2

LT2 threshold intervals37min- warmup 7min 38s @ 65–75% threshold speed+2

LT2 threshold intervals37min- warmup 7min 38s @ 45–60% FTP+2

10

Z2 endurance swim34min- warmup 5min 6s @ 65–75% threshold speed+2

Z2 endurance swim34min- warmup 5min 6s @ 65–75% threshold speed+2

11

8×2min LT237min- warmup 12min 20s @ 60–75% threshold speed+1

8×2min LT237min- warmup 12min 20s @ 60–75% threshold speed+1

12

Long ride2h 11min- warmup 10min 55s @ 45–60% FTP+2

Long ride2h 11min- warmup 10min 55s @ 45–60% FTP+2

13

Long run1h 36min- warmup 14min 46s @ 60–72% threshold speed+2

Long run1h 36min- warmup 14min 46s @ 60–72% threshold speed+2

0min / 16h 10min

0/18 done · 0 / 824 load

14

Z2 endurance ride38min- warmup 6min @ 45–60% FTP+2

Strength: full body45min- warmup 10min @ RPE 3–4+2

Z2 endurance run38min- warmup 6min @ 60–72% threshold speed+2

Z2 endurance run38min- warmup 6min @ 60–72% threshold speed+2

Z2 endurance ride38min- warmup 6min @ 45–60% FTP+2

Strength: full body45min- warmup 10min @ RPE 3–4+2

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LT2 threshold intervals37min- warmup 7min 38s @ 45–60% FTP+2

LT2 threshold intervals37min- warmup 7min 38s @ 65–75% threshold speed+2

LT2 threshold intervals37min- warmup 7min 38s @ 45–60% FTP+2

LT2 threshold intervals37min- warmup 7min 38s @ 65–75% threshold speed+2

17

Z2 endurance swim38min- warmup 5min 42s @ 65–75% threshold speed+2

Z2 endurance swim38min- warmup 5min 42s @ 65–75% threshold speed+2

18

8×2min LT237min- warmup 12min 20s @ 60–75% threshold speed+1

8×2min LT237min- warmup 12min 20s @ 60–75% threshold speed+1

19

Long ride2h 20min- warmup 11min 40s @ 45–60% FTP+2

Long ride2h 20min- warmup 11min 40s @ 45–60% FTP+2

20

Long run1h 42min- warmup 15min 42s @ 60–72% threshold speed+2

Long run1h 42min- warmup 15min 42s @ 60–72% threshold speed+2

0min / 17h 04min

0/18 done · 0 / 866 load

21

Strength: full body45min- warmup 10min @ RPE 3–4+2

Z2 endurance run42min- warmup 6min @ 60–72% threshold speed+2

Z2 endurance ride42min- warmup 6min @ 45–60% FTP+2

Strength: full body45min- warmup 10min @ RPE 3–4+2

Z2 endurance ride42min- warmup 6min @ 45–60% FTP+2

Z2 endurance run42min- warmup 6min @ 60–72% threshold speed+2

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LT2 threshold intervals39min- warmup 8min 4s @ 45–60% FTP+2

LT2 threshold intervals39min- warmup 8min 4s @ 65–75% threshold speed+2

LT2 threshold intervals39min- warmup 8min 4s @ 65–75% threshold speed+2

LT2 threshold intervals39min- warmup 8min 4s @ 45–60% FTP+2

24

Z2 endurance swim42min- warmup 6min 18s @ 65–75% threshold speed+2

Z2 endurance swim42min- warmup 6min 18s @ 65–75% threshold speed+2

25

8×2min LT239min- warmup 13min @ 60–75% threshold speed+1

8×2min LT239min- warmup 13min @ 60–75% threshold speed+1

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Long ride2h 38min- warmup 13min 10s @ 45–60% FTP+2

Long ride2h 38min- warmup 13min 10s @ 45–60% FTP+2

27

Long run1h 56min- warmup 17min 51s @ 60–72% threshold speed+2

Long run1h 56min- warmup 17min 51s @ 60–72% threshold speed+2

0min / 18h 44min

0/18 done · 0 / 954 load

28

Recovery spin45min- active 45min @ 45–60% FTP

Recovery jog45min- active 45min @ 60–72% threshold speed

Recovery spin45min- active 45min @ 45–60% FTP

Recovery jog45min- active 45min @ 60–72% threshold speed

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Easy recovery swim45min- active 45min @ 65–75% threshold speed

Recovery spin45min- active 45min @ 45–60% FTP

Easy recovery swim45min- active 45min @ 65–75% threshold speed

Recovery spin45min- active 45min @ 45–60% FTP

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Easy recovery swim45min- active 45min @ 65–75% threshold speed

Easy recovery swim45min- active 45min @ 65–75% threshold speed

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Recovery jog45min- active 45min @ 60–72% threshold speed

Recovery jog45min- active 45min @ 60–72% threshold speed

3

Recovery spin45min- active 45min @ 45–60% FTP

Recovery spin45min- active 45min @ 45–60% FTP

4

Recovery jog45min- active 45min @ 60–72% threshold speed

Recovery jog45min- active 45min @ 60–72% threshold speed

0min / 12h 00min

0/16 done · 0 / 472 load

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