betri.companion

October 2026

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Thursday 1 October

Easy swim + drills45min- active 45min @ 65–75% threshold speed
Technique focus, no clock-watching.
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- active 45min @ 65–75% threshold speed
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Open full details →
Easy swim + drills45min- active 45min @ 65–75% threshold speed
Technique focus, no clock-watching.
```
- active 45min @ 65–75% threshold speed
```
Open full details →
Easy swim + drills40min- active 40min @ 65–75% threshold speed
Technique focus, no clock-watching.
```
- active 40min @ 65–75% threshold speed
```
Open full details →
Recovery jog40min- active 40min @ 60–72% threshold speed
Very easy, short. Walk breaks are fine.
```
- active 40min @ 60–72% threshold speed
```
Open full details →

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

Steady aerobic running.

- warmup 5min @ 60–72% threshold speed
- active 27min @ 72–82% threshold speed
- cooldown 4min @ 60–72% threshold speed

Open full details →

Endurance swim36min- warmup 5min @ 65–75% threshold speed+2
Drills up front, then steady aerobic swimming.
```
- warmup 5min @ 65–75% threshold speed
- active 27min @ 72–82% threshold speed
- cooldown 4min @ 65–75% threshold speed
```
Open full details →

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week

28

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

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

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

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

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

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

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

29

30

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

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

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

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

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

1

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

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

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

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

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

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

2

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

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

3

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

4

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

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

5

Z2 endurance ride44min- warmup 7min @ 45–60% FTP+2

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

Z2 endurance run44min- warmup 7min @ 60–72% threshold speed+2

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

Z2 endurance ride1h 05min- warmup 10min @ 45–60% FTP+2

Z2 endurance run1h 05min- warmup 10min @ 60–72% threshold speed+2

Z2 endurance ride39min- warmup 6min @ 45–60% FTP+2

Z2 endurance run39min- warmup 6min @ 60–72% threshold speed+2

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

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

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

6

7

Threshold intervals40min- warmup 9min @ 65–75% threshold speed+2

Threshold intervals40min- warmup 9min @ 45–60% FTP+2

Threshold intervals1h 00min- warmup 13min @ 45–60% FTP+2

Threshold intervals1h 00min- warmup 13min @ 65–75% threshold speed+2

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

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

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

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

8

Endurance swim44min- warmup 7min @ 65–75% threshold speed+2

Endurance swim1h 05min- warmup 10min @ 65–75% threshold speed+2

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

Endurance swim39min- warmup 6min @ 65–75% threshold speed+2

Z2 endurance run39min- warmup 6min @ 60–72% threshold speed+2

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

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

9

Threshold run40min- warmup 9min @ 60–72% threshold speed+2

Threshold run1h 00min- warmup 13min @ 60–72% threshold speed+2

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

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

10

Long ride2h 47min- warmup 15min @ 45–60% FTP+2

Long ride4h 03min- warmup 15min @ 45–60% FTP+2

Long ride2h 47min- warmup 15min @ 45–60% FTP+2

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

11

Long run2h 02min- warmup 15min @ 60–72% threshold speed+2

Long run2h 58min- warmup 15min @ 60–72% threshold speed+2

Long run2h 02min- warmup 15min @ 60–72% threshold speed+2

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

0min / 40h 39min

0/38 done · 0 / 2025 load

12

Z2 endurance run49min- warmup 7min @ 60–72% threshold speed+2

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

Z2 endurance ride49min- warmup 7min @ 45–60% FTP+2

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

Z2 endurance ride1h 12min- warmup 11min @ 45–60% FTP+2

Z2 endurance run1h 12min- warmup 11min @ 60–72% threshold speed+2

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

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

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

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

Z2 endurance ride39min- warmup 6min @ 45–60% FTP+2

Z2 endurance run39min- warmup 6min @ 60–72% threshold speed+2

13

14

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

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

Threshold intervals1h 02min- warmup 14min @ 65–75% threshold speed+2

Threshold intervals1h 02min- warmup 14min @ 45–60% FTP+2

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

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

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

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

15

Endurance swim49min- warmup 7min @ 65–75% threshold speed+2

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

Endurance swim1h 12min- warmup 11min @ 65–75% threshold speed+2

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

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

Z2 endurance run39min- warmup 6min @ 60–72% threshold speed+2

Endurance swim39min- warmup 6min @ 65–75% threshold speed+2

16

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

Threshold run1h 02min- warmup 14min @ 60–72% threshold speed+2

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

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

17

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

Long ride4h 30min- warmup 15min @ 45–60% FTP+2

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

Long ride2h 47min- warmup 15min @ 45–60% FTP+2

18

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

Long run3h 18min- warmup 15min @ 60–72% threshold speed+2

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

Long run2h 02min- warmup 15min @ 60–72% threshold speed+2

0min / 47h 35min

0/39 done · 0 / 2457 load

19

Z2 endurance run54min- warmup 8min @ 60–72% threshold speed+2

Z2 endurance ride54min- warmup 8min @ 45–60% FTP+2

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

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

Z2 endurance ride1h 18min- warmup 12min @ 45–60% FTP+2

Z2 endurance run1h 18min- warmup 12min @ 60–72% threshold speed+2

Z2 endurance run47min- warmup 7min @ 60–72% threshold speed+2

Z2 endurance ride47min- warmup 7min @ 45–60% FTP+2

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

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

20

21

Threshold intervals43min- warmup 11min @ 65–75% threshold speed+2

Threshold intervals43min- warmup 11min @ 45–60% FTP+2

Threshold intervals1h 16min- warmup 15min @ 65–75% threshold speed+2

Threshold intervals1h 16min- warmup 15min @ 45–60% FTP+2

Threshold intervals41min- warmup 9min @ 65–75% threshold speed+2

Threshold intervals41min- warmup 9min @ 45–60% FTP+2

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

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

22

Endurance swim54min- warmup 8min @ 65–75% threshold speed+2

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

Endurance swim1h 18min- warmup 12min @ 65–75% threshold speed+2

Z2 endurance run47min- warmup 7min @ 60–72% threshold speed+2

Endurance swim47min- warmup 7min @ 65–75% threshold speed+2

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

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

23

Threshold run43min- warmup 11min @ 60–72% threshold speed+2

Threshold run1h 16min- warmup 15min @ 60–72% threshold speed+2

Threshold run41min- warmup 9min @ 60–72% threshold speed+2

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

24

Long ride3h 23min- warmup 15min @ 45–60% FTP+2

Long ride4h 48min- warmup 15min @ 45–60% FTP+2

Long ride3h 23min- warmup 15min @ 45–60% FTP+2

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

25

Long run2h 29min- warmup 15min @ 60–72% threshold speed+2

Long run3h 31min- warmup 15min @ 60–72% threshold speed+2

Long run2h 29min- warmup 15min @ 60–72% threshold speed+2

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

0min / 51h 37min

0/39 done · 0 / 2680 load

26

Recovery spin56min- active 56min @ 45–60% FTP

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

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

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

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

Recovery spin50min- active 50min @ 45–60% FTP

Z2 endurance ride47min- warmup 7min @ 45–60% FTP+2

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

Z2 endurance run47min- warmup 7min @ 60–72% threshold speed+2

27

28

Recovery spin56min- active 56min @ 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 + drills45min- active 45min @ 65–75% threshold speed

Recovery spin50min- active 50min @ 45–60% FTP

Threshold intervals41min- warmup 9min @ 45–60% FTP+2

Threshold intervals41min- warmup 9min @ 65–75% threshold speed+2

29

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

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

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

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

Z2 endurance run47min- warmup 7min @ 60–72% threshold speed+2

Endurance swim47min- warmup 7min @ 65–75% threshold speed+2

30

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

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

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

Threshold run41min- warmup 9min @ 60–72% threshold speed+2

31

Recovery spin56min- active 56min @ 45–60% FTP

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

Recovery spin50min- active 50min @ 45–60% FTP

Long ride3h 23min- warmup 15min @ 45–60% FTP+2

1

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

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

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

Long run2h 29min- warmup 15min @ 60–72% threshold speed+2

0min / 32h 06min

0/35 done · 0 / 1392 load

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