betri.companion

December 2026

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Tuesday 1 December

No sessions planned.

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30

Z2 endurance ride59min- warmup 9min @ 45–60% FTP+2

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

Z2 endurance run59min- warmup 9min @ 60–72% threshold speed+2

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

Z2 endurance ride59min- warmup 9min @ 45–60% FTP+2

Z2 endurance run59min- warmup 9min @ 60–72% threshold speed+2

1

2

LT2 threshold intervals58min- warmup 12min @ 65–75% threshold speed+2

LT2 threshold intervals58min- warmup 12min @ 45–60% FTP+2

LT2 threshold intervals58min- warmup 12min @ 65–75% threshold speed+2

LT2 threshold intervals58min- warmup 12min @ 45–60% FTP+2

3

Z2 endurance swim59min- warmup 8min 51s @ 65–75% threshold speed+2

Z2 endurance swim59min- warmup 8min 51s @ 65–75% threshold speed+2

4

8×2min LT258min- warmup 19min 20s @ 60–75% threshold speed+1

8×2min LT258min- warmup 19min 20s @ 60–75% threshold speed+1

5

Long ride3h 41min- warmup 18min 25s @ 45–60% FTP+2

Long ride3h 41min- warmup 18min 25s @ 45–60% FTP+2

6

Long run2h 42min- warmup 24min 55s @ 60–72% threshold speed+2

Long run2h 42min- warmup 24min 55s @ 60–72% threshold speed+2

0min / 25h 58min

0/18 done · 0 / 1330 load

7

Z2 endurance run59min- warmup 9min @ 60–72% threshold speed+2

Z2 endurance ride59min- warmup 9min @ 45–60% FTP+2

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

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

Z2 endurance ride59min- warmup 9min @ 45–60% FTP+2

Z2 endurance run59min- warmup 9min @ 60–72% threshold speed+2

8

9

LT2 threshold intervals58min- warmup 12min @ 65–75% threshold speed+2

LT2 threshold intervals58min- warmup 12min @ 45–60% FTP+2

LT2 threshold intervals58min- warmup 12min @ 45–60% FTP+2

LT2 threshold intervals58min- warmup 12min @ 65–75% threshold speed+2

10

Z2 endurance swim59min- warmup 8min 51s @ 65–75% threshold speed+2

Z2 endurance swim59min- warmup 8min 51s @ 65–75% threshold speed+2

11

8×2min LT258min- warmup 19min 20s @ 60–75% threshold speed+1

8×2min LT258min- warmup 19min 20s @ 60–75% threshold speed+1

12

Long ride3h 41min- warmup 18min 25s @ 45–60% FTP+2

Long ride3h 41min- warmup 18min 25s @ 45–60% FTP+2

13

Long run2h 42min- warmup 24min 55s @ 60–72% threshold speed+2

Long run2h 42min- warmup 24min 55s @ 60–72% threshold speed+2

0min / 25h 58min

0/18 done · 0 / 1330 load

14

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

Z2 endurance run59min- warmup 9min @ 60–72% threshold speed+2

Z2 endurance ride59min- warmup 9min @ 45–60% FTP+2

Z2 endurance run59min- warmup 9min @ 60–72% threshold speed+2

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

Z2 endurance ride59min- warmup 9min @ 45–60% FTP+2

15

16

LT2 threshold intervals58min- warmup 12min @ 65–75% threshold speed+2

LT2 threshold intervals58min- warmup 12min @ 45–60% FTP+2

LT2 threshold intervals58min- warmup 12min @ 45–60% FTP+2

LT2 threshold intervals58min- warmup 12min @ 65–75% threshold speed+2

17

Z2 endurance swim59min- warmup 8min 51s @ 65–75% threshold speed+2

Z2 endurance swim59min- warmup 8min 51s @ 65–75% threshold speed+2

18

8×2min LT258min- warmup 19min 20s @ 60–75% threshold speed+1

8×2min LT258min- warmup 19min 20s @ 60–75% threshold speed+1

19

Long ride3h 41min- warmup 18min 25s @ 45–60% FTP+2

Long ride3h 41min- warmup 18min 25s @ 45–60% FTP+2

20

Long run2h 42min- warmup 24min 55s @ 60–72% threshold speed+2

Long run2h 42min- warmup 24min 55s @ 60–72% threshold speed+2

0min / 25h 58min

0/18 done · 0 / 1330 load

21

Recovery spin1h 00min- active 60min @ 45–60% FTP

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

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

Recovery spin1h 00min- active 60min @ 45–60% FTP

22

23

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

Recovery spin1h 00min- active 60min @ 45–60% FTP

Recovery spin1h 00min- active 60min @ 45–60% FTP

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

24

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

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

25

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

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

26

Recovery spin1h 00min- active 60min @ 45–60% FTP

Recovery spin1h 00min- active 60min @ 45–60% FTP

27

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

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

0min / 13h 30min

0/16 done · 0 / 514 load

28

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

Z2 endurance ride59min- warmup 9min @ 45–60% FTP+2

Z2 endurance run59min- warmup 9min @ 60–72% threshold speed+2

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

Z2 endurance ride59min- warmup 9min @ 45–60% FTP+2

Z2 endurance run59min- warmup 9min @ 60–72% threshold speed+2

29

30

LT2 threshold intervals58min- warmup 12min @ 65–75% threshold speed+2

LT2 threshold intervals58min- warmup 12min @ 45–60% FTP+2

LT2 threshold intervals58min- warmup 12min @ 65–75% threshold speed+2

LT2 threshold intervals58min- warmup 12min @ 45–60% FTP+2

31

Z2 endurance swim59min- warmup 8min 51s @ 65–75% threshold speed+2

Z2 endurance swim59min- warmup 8min 51s @ 65–75% threshold speed+2

1

8×2min LT258min- warmup 19min 20s @ 60–75% threshold speed+1

8×2min LT258min- warmup 19min 20s @ 60–75% threshold speed+1

2

Long ride3h 41min- warmup 18min 25s @ 45–60% FTP+2

Long ride3h 41min- warmup 18min 25s @ 45–60% FTP+2

3

Long run2h 42min- warmup 24min 55s @ 60–72% threshold speed+2

Long run2h 42min- warmup 24min 55s @ 60–72% threshold speed+2

0min / 25h 58min

0/18 done · 0 / 1330 load

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