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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Long run2h 32min- warmup 15min @ 60–72% threshold speed+2

Aerobic long run in Z2 — conversational pace.

- warmup 15min @ 60–72% threshold speed
- active 127min @ 72–82% threshold speed
- cooldown 10min @ 60–72% threshold speed

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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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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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Mon

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

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

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

Z2 endurance ride51min- warmup 8min @ 45–60% FTP+2

Z2 endurance run51min- warmup 8min @ 60–72% threshold speed+2

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

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

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

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

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

Threshold intervals42min- warmup 10min @ 45–60% FTP+2

Threshold intervals42min- warmup 10min @ 65–75% threshold speed+2

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

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

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

Endurance swim51min- warmup 8min @ 65–75% threshold speed+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

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

Threshold run42min- warmup 10min @ 60–72% threshold speed+2

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

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

Long ride3h 09min- warmup 15min @ 45–60% FTP+2

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

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

Long run2h 19min- warmup 15min @ 60–72% threshold speed+2

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

0min / 28h 06min

0/29 done · 0 / 1442 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

Z2 endurance run55min- warmup 8min @ 60–72% threshold speed+2

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

Z2 endurance ride55min- warmup 8min @ 45–60% FTP+2

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

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

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

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

Threshold intervals44min- warmup 11min @ 45–60% FTP+2

Threshold intervals44min- warmup 11min @ 65–75% threshold speed+2

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

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

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

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

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

Endurance swim55min- warmup 8min @ 65–75% threshold speed+2

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

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

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

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

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

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

Threshold run44min- warmup 11min @ 60–72% threshold speed+2

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

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

Long ride3h 27min- warmup 15min @ 45–60% FTP+2

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

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

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

Long run2h 32min- warmup 15min @ 60–72% threshold speed+2

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

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

0min / 38h 05min

0/39 done · 0 / 1961 load

Z2 endurance ride42min- warmup 6min @ 45–60% FTP+2

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

Z2 endurance run42min- warmup 6min @ 60–72% threshold speed+2

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

Z2 endurance run1h 00min- warmup 9min @ 60–72% threshold speed+2

Z2 endurance ride1h 00min- warmup 9min @ 45–60% FTP+2

Z2 endurance ride36min- warmup 5min @ 45–60% FTP+2

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

Z2 endurance run36min- warmup 5min @ 60–72% threshold speed+2

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

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

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

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

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

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

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

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

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

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

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

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

Endurance swim1h 00min- warmup 9min @ 65–75% threshold speed+2

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

Endurance swim36min- warmup 5min @ 65–75% threshold speed+2

Z2 endurance run36min- warmup 5min @ 60–72% threshold speed+2

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

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

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

Threshold run58min- warmup 12min @ 60–72% threshold speed+2

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

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

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

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

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

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

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

Long run2h 45min- warmup 15min @ 60–72% threshold speed+2

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

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

0min / 41h 33min

0/39 done · 0 / 2151 load

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

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

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

Recovery spin40min- active 40min @ 45–60% FTP

Recovery jog40min- active 40min @ 60–72% threshold speed

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

Z2 endurance ride36min- warmup 5min @ 45–60% FTP+2

Z2 endurance run36min- warmup 5min @ 60–72% threshold speed+2

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

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

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

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

Easy swim + drills40min- active 40min @ 65–75% threshold speed

Recovery spin40min- active 40min @ 45–60% FTP

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

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

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

Recovery jog40min- active 40min @ 60–72% threshold speed

Easy swim + drills40min- active 40min @ 65–75% threshold speed

Z2 endurance run36min- warmup 5min @ 60–72% threshold speed+2

Endurance swim36min- warmup 5min @ 65–75% threshold speed+2

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

Recovery jog40min- active 40min @ 60–72% threshold speed

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

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

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

Recovery spin40min- active 40min @ 45–60% FTP

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

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

Recovery jog40min- active 40min @ 60–72% threshold speed

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

0min / 28h 19min

0/35 done · 0 / 1225 load

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