betri.companion

January 2027

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Friday 1 January

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

- warmup 19min 20s @ 60–75% threshold speed ≈ 7:32–6:01/km
- 4× [ active 5min 48s @ 80–95% threshold speed ≈ 5:39–4:45/km ; recovery 3min 52s @ 55–70% threshold speed ≈ 8:13–6:27/km ]

Open full details →

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

- warmup 19min 20s @ 60–75% threshold speed ≈ 7:32–6:01/km
- 4× [ active 5min 48s @ 80–95% threshold speed ≈ 5:39–4:45/km ; recovery 3min 52s @ 55–70% threshold speed ≈ 8:13–6:27/km ]

Open full details →

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week

28

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

29

30

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

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

4

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

5

6

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

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

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

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

7

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

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

8

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

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

9

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

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

10

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

11

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

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

12

13

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

14

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

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

15

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

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

16

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

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

17

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

18

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

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

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

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

19

20

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

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

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

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

21

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

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

22

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

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

23

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

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

24

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

25

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

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

26

27

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

28

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

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

29

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

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

30

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

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

31

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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