September 2026

Sunday 20 September

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

Aerobic long run in Z2 — conversational pace.

- warmup 15min @ 60–72% threshold speed
- active 77min @ 72–82% threshold speed
- cooldown 10min @ 60–72% threshold speed

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Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week

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

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

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

Threshold intervals37min- warmup 7min @ 65–75% threshold speed+2

Threshold intervals37min- warmup 7min @ 45–60% FTP+2

Endurance swim34min- warmup 5min @ 65–75% threshold speed+2

Threshold run37min- warmup 7min @ 60–72% threshold speed+2

Long ride2h 11min- warmup 15min @ 45–60% FTP+2

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

0min / 8h 05min

0/9 done · 0 / 419 load

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

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

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

Threshold intervals37min- warmup 7min @ 45–60% FTP+2

Threshold intervals37min- warmup 7min @ 65–75% threshold speed+2

Endurance swim38min- warmup 6min @ 65–75% threshold speed+2

Threshold run37min- warmup 7min @ 60–72% threshold speed+2

Long ride2h 20min- warmup 15min @ 45–60% FTP+2

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

0min / 8h 32min

0/9 done · 0 / 441 load

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

Threshold intervals39min- warmup 8min @ 45–60% FTP+2

Threshold intervals39min- warmup 8min @ 65–75% threshold speed+2

Endurance swim42min- warmup 6min @ 65–75% threshold speed+2

Threshold run39min- warmup 8min @ 60–72% threshold speed+2

Long ride2h 38min- warmup 15min @ 45–60% FTP+2

Long run1h 56min- warmup 15min @ 60–72% threshold speed+2

0min / 9h 22min

0/9 done · 0 / 484 load

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

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

Easy swim + drills45min- active 45min @ 65–75% threshold speed

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

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

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

0min / 6h 00min

0/8 done · 0 / 236 load

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