September 2026

Sunday 20 September

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

Aerobic long run in Z2 — conversational pace.

- warmup 14min @ 60–72% threshold speed
- active 72min @ 72–82% threshold speed
- cooldown 10min @ 60–72% threshold speed

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Week

Threshold intervals36min- warmup 6min @ 65–75% threshold speed+2

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

Threshold run36min- warmup 6min @ 60–72% threshold speed+2

Threshold intervals36min- warmup 6min @ 45–60% FTP+2

Z2 endurance run31min- warmup 5min @ 60–72% threshold speed+2

Endurance swim31min- warmup 5min @ 65–75% threshold speed+2

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

Z2 endurance run31min- warmup 5min @ 60–72% threshold speed+2

Z2 endurance ride31min- warmup 5min @ 45–60% FTP+2

Endurance swim31min- warmup 5min @ 65–75% threshold speed+2

Long ride1h 44min- warmup 15min @ 45–60% FTP+2

Long run1h 16min- warmup 11min @ 60–72% threshold speed+2

2h 01min / 9h 38min

2/13 done · 0 / 485 load

Strength: full body45min- warmup 10min @ RPE 3–4+2 Threshold intervals36min- warmup 6min @ 65–75% threshold speed+2 Strength: full body45min- warmup 10min @ RPE 3–4+2

Threshold run36min- warmup 6min @ 60–72% threshold speed+2

Threshold intervals36min- warmup 6min @ 45–60% FTP+2

Endurance swim31min- warmup 5min @ 65–75% threshold speed+2 Strength: full body45min- warmup 10min @ RPE 3–4+2 Z2 endurance run31min- warmup 5min @ 60–72% threshold speed+2

Z2 endurance ride31min- warmup 5min @ 45–60% FTP+2

Z2 endurance run31min- warmup 5min @ 60–72% threshold speed+2 Endurance swim31min- warmup 5min @ 65–75% threshold speed+2

Long ride1h 53min- warmup 15min @ 45–60% FTP+2

Long run1h 22min- warmup 12min @ 60–72% threshold speed+2

8h 00min / 9h 53min

11/13 done · 0 / 498 load

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

Threshold intervals36min- warmup 6min @ 65–75% threshold speed+2

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

Threshold run36min- warmup 6min @ 60–72% threshold speed+2

Threshold intervals36min- warmup 6min @ 45–60% FTP+2

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

Endurance swim31min- warmup 5min @ 65–75% threshold speed+2

Z2 endurance run31min- warmup 5min @ 60–72% threshold speed+2

Z2 endurance ride31min- warmup 5min @ 45–60% FTP+2

Z2 endurance run31min- warmup 5min @ 60–72% threshold speed+2

Endurance swim31min- warmup 5min @ 65–75% threshold speed+2

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

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

0min / 10h 25min

0/13 done · 0 / 525 load

Easy swim + drills36min- warmup 5min @ 65–75% threshold speed+2

Recovery jog36min- warmup 5min @ 60–72% threshold speed+2

Recovery spin36min- warmup 5min @ 45–60% FTP+2

Recovery jog36min- warmup 5min @ 60–72% threshold speed+2

Easy swim + drills36min- warmup 5min @ 65–75% threshold speed+2

Recovery spin36min- warmup 5min @ 45–60% FTP+2

Recovery jog36min- warmup 5min @ 60–72% threshold speed+2

Easy swim + drills36min- warmup 5min @ 65–75% threshold speed+2

Recovery spin36min- warmup 5min @ 45–60% FTP+2

Recovery jog36min- warmup 5min @ 60–72% threshold speed+2

0min / 6h 00min

0/10 done · 0 / 242 load

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

Threshold intervals36min- warmup 6min @ 65–75% threshold speed+2

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

Threshold run36min- warmup 6min @ 60–72% threshold speed+2

Threshold intervals36min- warmup 6min @ 45–60% FTP+2

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

Endurance swim31min- warmup 5min @ 65–75% threshold speed+2

Z2 endurance run31min- warmup 5min @ 60–72% threshold speed+2

Endurance swim31min- warmup 5min @ 65–75% threshold speed+2

Z2 endurance run31min- warmup 5min @ 60–72% threshold speed+2

Z2 endurance ride31min- warmup 5min @ 45–60% FTP+2

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

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

0min / 10h 40min

0/13 done · 0 / 537 load

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