December 2026

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Tuesday 1 December

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Z2 endurance run51min- warmup 8min @ 60–72% 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

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

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

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

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

Z2 endurance ride51min- warmup 8min @ 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

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

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

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

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

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

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

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

Z2 endurance run51min- warmup 8min @ 60–72% 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 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

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

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

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

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

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

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

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

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

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

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

Endurance swim51min- warmup 8min @ 65–75% 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

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

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

VO2 intervals (weekly)55min- warmup 12min @ 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 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

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

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

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

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

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

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

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

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

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

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