betri.companion

February 2027

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Monday 1 February

Z2 endurance ride59min- warmup 9min @ 45–60% FTP+2
Steady aerobic riding.
```
- warmup 9min @ 45–60% FTP
- active 44min @ 60–75% FTP
- cooldown 6min @ 45–60% FTP
```
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Strength: full body45min- warmup 10min @ RPE 3–4+2
Compound lifts, controlled tempo.
```
- warmup 10min @ RPE 3–4
- active 30min @ RPE 6–8
- cooldown 5min @ RPE 2–3
```
Open full details →

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

Steady aerobic running.

- warmup 9min @ 60–72% threshold speed ≈ 7:32–6:16/km
- active 44min @ 72–82% threshold speed ≈ 6:16–5:30/km
- cooldown 6min @ 60–72% threshold speed ≈ 7:32–6:16/km

Open full details →

Strength: full body45min- warmup 10min @ RPE 3–4+2
Compound lifts, controlled tempo.
```
- warmup 10min @ RPE 3–4
- active 30min @ RPE 6–8
- cooldown 5min @ RPE 2–3
```
Open full details →
Z2 endurance ride59min- warmup 9min @ 45–60% FTP+2
Steady aerobic riding.
```
- warmup 9min @ 45–60% FTP
- active 44min @ 60–75% FTP
- cooldown 6min @ 45–60% FTP
```
Open full details →

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

Steady aerobic running.

- warmup 9min @ 60–72% threshold speed ≈ 7:32–6:16/km
- active 44min @ 72–82% threshold speed ≈ 6:16–5:30/km
- cooldown 6min @ 60–72% threshold speed ≈ 7:32–6:16/km

Open full details →

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week

1

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

2

3

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

4

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

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

5

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

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

6

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

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

7

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

8

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 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

9

10

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

11

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

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

12

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

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

13

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

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

14

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

15

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

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

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

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

16

17

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

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

18

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

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

19

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

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

20

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

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

21

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

22

VO2 intervals (weekly)55min- warmup 12min @ 60–72% threshold speed+2

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

VO2 intervals (weekly)55min- warmup 12min @ 60–72% threshold speed+2

23

24

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

25

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

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

26

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

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

27

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

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

28

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

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

0min / 25h 50min

0/18 done · 0 / 1340 load

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