November 2026

Sunday 1 November

Recovery jog45min- active 45min @ 60–72% threshold speed
Very easy, short. Walk breaks are fine.
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- active 45min @ 60–72% threshold speed
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Open full details →
Recovery jog45min- active 45min @ 60–72% threshold speed
Very easy, short. Walk breaks are fine.
```
- active 45min @ 60–72% threshold speed
```
Open full details →
Recovery jog45min- active 45min @ 60–72% threshold speed
Very easy, short. Walk breaks are fine.
```
- active 45min @ 60–72% threshold speed
```
Open full details →

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

Aerobic long run in Z2 — conversational pace.

- warmup 15min @ 60–72% threshold speed
- active 124min @ 72–82% threshold speed
- cooldown 10min @ 60–72% threshold speed

Open full details →

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week

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 spin50min- active 50min @ 45–60% FTP

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Z2 endurance ride56min- warmup 8min @ 45–60% FTP+2

Z2 endurance run56min- warmup 8min @ 60–72% threshold speed+2

Z2 endurance ride1h 24min- warmup 13min @ 45–60% FTP+2

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

Z2 endurance run1h 24min- warmup 13min @ 60–72% threshold speed+2

Z2 endurance ride48min- warmup 7min @ 45–60% FTP+2

Z2 endurance run48min- warmup 7min @ 60–72% threshold speed+2

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

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

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

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

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

Threshold intervals1h 17min- warmup 15min @ 45–60% FTP+2

Threshold intervals1h 17min- warmup 15min @ 65–75% threshold speed+2

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

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

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

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

Endurance swim56min- warmup 8min @ 65–75% threshold speed+2

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

Endurance swim1h 24min- warmup 13min @ 65–75% threshold speed+2

Z2 endurance run48min- warmup 7min @ 60–72% threshold speed+2

Endurance swim48min- warmup 7min @ 65–75% threshold speed+2

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

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

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

Threshold run1h 17min- warmup 15min @ 60–72% threshold speed+2

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

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

Long ride3h 32min- warmup 15min @ 45–60% FTP+2

Long ride5h 15min- warmup 15min @ 45–60% FTP+2

Long ride3h 32min- warmup 15min @ 45–60% FTP+2

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

Long run2h 35min- warmup 15min @ 60–72% threshold speed+2

Long run3h 51min- warmup 15min @ 60–72% threshold speed+2

Long run2h 35min- warmup 15min @ 60–72% threshold speed+2

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

0min / 49h 41min

0/38 done · 0 / 2487 load

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

Z2 endurance ride59min- warmup 9min @ 45–60% FTP+2

Z2 endurance run59min- warmup 9min @ 60–72% threshold speed+2

Z2 endurance run1h 24min- warmup 13min @ 60–72% threshold speed+2

Z2 endurance ride1h 24min- warmup 13min @ 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

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

Z2 endurance ride48min- warmup 7min @ 45–60% FTP+2

Z2 endurance run48min- warmup 7min @ 60–72% threshold speed+2

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

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

Threshold intervals1h 17min- warmup 15min @ 65–75% threshold speed+2

Threshold intervals1h 17min- warmup 15min @ 45–60% FTP+2

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

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

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

Endurance swim59min- warmup 9min @ 65–75% threshold speed+2

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

Endurance swim1h 24min- warmup 13min @ 65–75% threshold speed+2

Endurance swim51min- warmup 8min @ 65–75% threshold speed+2

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

Z2 endurance run48min- warmup 7min @ 60–72% threshold speed+2

Endurance swim48min- warmup 7min @ 65–75% threshold speed+2

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

Threshold run1h 17min- warmup 15min @ 60–72% threshold speed+2

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

Long ride3h 41min- warmup 15min @ 45–60% FTP+2

Long ride5h 15min- warmup 15min @ 45–60% FTP+2

Long ride3h 41min- warmup 15min @ 45–60% FTP+2

Long ride3h 32min- warmup 15min @ 45–60% FTP+2

Long run2h 42min- warmup 15min @ 60–72% threshold speed+2

Long run3h 51min- warmup 15min @ 60–72% threshold speed+2

Long run2h 42min- warmup 15min @ 60–72% threshold speed+2

Long run2h 35min- warmup 15min @ 60–72% threshold speed+2

0min / 56h 26min

0/39 done · 0 / 2937 load

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

Z2 endurance ride59min- warmup 9min @ 45–60% FTP+2

VO2 intervals (weekly)55min- warmup 12min @ 60–72% threshold speed+2

Z2 endurance run1h 24min- warmup 13min @ 60–72% threshold speed+2

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

Z2 endurance ride1h 24min- warmup 13min @ 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

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

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

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

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

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

Threshold intervals1h 17min- warmup 15min @ 45–60% FTP+2

Threshold intervals1h 17min- warmup 15min @ 65–75% threshold speed+2

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

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

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

Endurance swim59min- warmup 9min @ 65–75% threshold speed+2

Endurance swim1h 24min- warmup 13min @ 65–75% threshold speed+2

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

Endurance swim51min- warmup 8min @ 65–75% threshold speed+2

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

Endurance swim51min- warmup 8min @ 65–75% threshold speed+2

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

Threshold run1h 17min- warmup 15min @ 60–72% threshold speed+2

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

Long ride3h 41min- warmup 15min @ 45–60% FTP+2

Long ride5h 15min- warmup 15min @ 45–60% FTP+2

Long ride3h 41min- warmup 15min @ 45–60% FTP+2

Long run2h 42min- warmup 15min @ 60–72% threshold speed+2

Long run3h 51min- warmup 15min @ 60–72% threshold speed+2

Long run2h 42min- warmup 15min @ 60–72% threshold speed+2

0min / 56h 50min

0/39 done · 0 / 2967 load

Recovery spin1h 00min- active 60min @ 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 spin57min- active 57min @ 45–60% FTP

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

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

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

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 spin57min- active 57min @ 45–60% FTP

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

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

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

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

Endurance swim51min- warmup 8min @ 65–75% threshold speed+2

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

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

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

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

Recovery spin57min- active 57min @ 45–60% FTP

Long ride3h 41min- warmup 15min @ 45–60% FTP+2

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

Long run2h 42min- warmup 15min @ 60–72% threshold speed+2

0min / 33h 29min

0/35 done · 0 / 1450 load

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

Z2 endurance ride59min- warmup 9min @ 45–60% FTP+2

VO2 intervals (weekly)55min- warmup 12min @ 60–72% threshold speed+2

Z2 endurance run1h 24min- warmup 13min @ 60–72% threshold speed+2

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

Z2 endurance ride1h 24min- warmup 13min @ 45–60% FTP+2

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

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

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

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

Recovery spin57min- active 57min @ 45–60% FTP

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

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

Threshold intervals1h 17min- warmup 15min @ 65–75% threshold speed+2

Threshold intervals1h 17min- warmup 15min @ 45–60% FTP+2

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

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

Recovery spin57min- active 57min @ 45–60% FTP

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

Endurance swim59min- warmup 9min @ 65–75% threshold speed+2

Endurance swim1h 24min- warmup 13min @ 65–75% threshold speed+2

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

Endurance swim51min- warmup 8min @ 65–75% threshold speed+2

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

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

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

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

Threshold run1h 17min- warmup 15min @ 60–72% threshold speed+2

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

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

Long ride3h 41min- warmup 15min @ 45–60% FTP+2

Long ride5h 15min- warmup 15min @ 45–60% FTP+2

Long ride3h 41min- warmup 15min @ 45–60% FTP+2

Recovery spin57min- active 57min @ 45–60% FTP

Long run2h 42min- warmup 15min @ 60–72% threshold speed+2

Long run3h 51min- warmup 15min @ 60–72% threshold speed+2

Long run2h 42min- warmup 15min @ 60–72% threshold speed+2

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

0min / 51h 33min

0/38 done · 0 / 2599 load

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