betri.companion

January 2027

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Friday 1 January

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

LT2 threshold work — sustained, comfortably hard.

- warmup 12min @ 60–72% threshold speed
- 3× [ active 10min @ 92–98% threshold speed ; recovery 3min @ 60–72% threshold speed ]
- cooldown 7min @ 60–72% threshold speed

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

LT2 threshold work — sustained, comfortably hard.

- warmup 15min @ 60–72% threshold speed
- 4× [ active 10min @ 92–98% threshold speed ; recovery 3min @ 60–72% threshold speed ]
- cooldown 10min @ 60–72% threshold speed

Open full details →

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

LT2 threshold work — sustained, comfortably hard.

- warmup 10min @ 60–72% threshold speed
- 2× [ active 10min @ 92–98% threshold speed ; recovery 3min @ 60–72% threshold speed ]
- cooldown 6min @ 60–72% threshold speed

Open full details →

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 →

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Week

28

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

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

29

30

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

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

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

31

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

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

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

1

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

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

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

3

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

4

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

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

Z2 endurance ride59min- warmup 9min @ 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 ride1h 24min- warmup 13min @ 45–60% FTP+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

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

5

6

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

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

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

7

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

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

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

8

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

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

9

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 41min- warmup 15min @ 45–60% FTP+2

10

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

0min / 56h 50min

0/39 done · 0 / 2967 load

11

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

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

Z2 endurance ride59min- warmup 9min @ 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 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 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

12

13

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 @ 65–75% threshold speed+2

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

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

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

14

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

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

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

15

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

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

16

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 41min- warmup 15min @ 45–60% FTP+2

17

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

0min / 56h 50min

0/39 done · 0 / 2967 load

18

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

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

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

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

19

20

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

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

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

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

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

21

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

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

22

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

23

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

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

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

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

24

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

0min / 33h 29min

0/35 done · 0 / 1450 load

25

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

Threshold intervals (short)51min- warmup 12min @ 45–60% FTP+2

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

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

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

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

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

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

26

27

Threshold intervals54min- warmup 12min @ 65–75% threshold speed+2

Race-pace intervals53min- 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

28

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

29

Race-pace repeats52min- 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

30

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

31

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 14min

0/38 done · 0 / 2533 load

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