betri.companion

October 2026

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Thursday 1 October

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

Steady aerobic running.

- warmup 5min @ 60–72% threshold speed
- active 23min @ 72–82% threshold speed
- cooldown 3min @ 60–72% threshold speed

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Endurance swim31min- warmup 5min @ 65–75% threshold speed+2
Drills up front, then steady aerobic swimming.
```
- warmup 5min @ 65–75% threshold speed
- active 23min @ 72–82% threshold speed
- cooldown 3min @ 65–75% threshold speed
```
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Strength: full body45min- warmup 10min @ RPE 3–4+2
Compound lifts, controlled tempo.
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- warmup 10min @ RPE 3–4
- active 30min @ RPE 6–8
- cooldown 5min @ RPE 2–3
```
Open full details →

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week

28

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

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

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

29

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

30

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

1

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

2

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

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

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

3

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

4

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

0min / 10h 40min

0/13 done · 0 / 537 load

5

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

6

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

7

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

8

Endurance swim32min- warmup 5min @ 65–75% threshold speed+2

Z2 endurance run32min- warmup 5min @ 60–72% threshold speed+2

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

9

Z2 endurance ride32min- warmup 5min @ 45–60% FTP+2

Z2 endurance run32min- warmup 5min @ 60–72% threshold speed+2

Endurance swim32min- warmup 5min @ 65–75% threshold speed+2

10

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

11

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

0min / 11h 17min

0/13 done · 0 / 569 load

12

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

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

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

13

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

14

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

15

Endurance swim35min- warmup 5min @ 65–75% threshold speed+2

Z2 endurance run35min- warmup 5min @ 60–72% threshold speed+2

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

16

Z2 endurance ride35min- warmup 5min @ 45–60% FTP+2

Z2 endurance run35min- warmup 5min @ 60–72% threshold speed+2

Endurance swim35min- warmup 5min @ 65–75% threshold speed+2

17

Long ride2h 56min- warmup 15min @ 45–60% FTP+2

18

Long run2h 09min- warmup 15min @ 60–72% threshold speed+2

0min / 12h 06min

0/13 done · 0 / 610 load

19

Easy swim + drills46min- warmup 7min @ 65–75% threshold speed+2

20

Recovery jog46min- warmup 7min @ 60–72% threshold speed+2

21

Recovery spin46min- warmup 7min @ 45–60% FTP+2

22

Recovery jog46min- warmup 7min @ 60–72% threshold speed+2

Easy swim + drills46min- warmup 7min @ 65–75% threshold speed+2

23

Easy swim + drills46min- warmup 7min @ 65–75% threshold speed+2

Recovery spin46min- warmup 7min @ 45–60% FTP+2

Recovery jog46min- warmup 7min @ 60–72% threshold speed+2

24

Recovery spin46min- warmup 7min @ 45–60% FTP+2

25

Recovery jog46min- warmup 7min @ 60–72% threshold speed+2

0min / 7h 40min

0/10 done · 0 / 309 load

26

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

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

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

27

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

28

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

29

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

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

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

30

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

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

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

31

Long ride3h 05min- warmup 15min @ 45–60% FTP+2

1

Long run2h 15min- warmup 15min @ 60–72% threshold speed+2

0min / 12h 36min

0/13 done · 0 / 637 load

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