betri.companion

March 2027

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Monday 1 March

VO2 intervals (weekly)1h 01min- warmup 15min @ 60–72% threshold speed+2

One hard element for the week — short, above threshold.

- warmup 15min @ 60–72% threshold speed
- 6× [ active 3min @ 100–108% threshold speed ; recovery 3min @ 60–72% threshold speed ]
- cooldown 10min @ 60–72% threshold speed

Open full details →

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

Steady aerobic riding.

- warmup 13min @ 45–60% FTP ≈ 135–180 W
- active 63min @ 60–75% FTP ≈ 180–225 W
- cooldown 8min @ 45–60% FTP ≈ 135–180 W

Open full details →

Strength: full body45min- warmup 10min @ RPE 3–4+2
Compound lifts, controlled tempo.
```
- warmup 10min @ RPE 3–4
- active 30min @ RPE 6–8
- cooldown 5min @ RPE 2–3
```
Open full details →
Strength: full body45min- warmup 10min @ RPE 3–4+2
Compound lifts, controlled tempo.
```
- warmup 10min @ RPE 3–4
- active 30min @ RPE 6–8
- cooldown 5min @ RPE 2–3
```
Open full details →

VO2 intervals (weekly)46min- warmup 10min @ 60–72% threshold speed+2

One hard element for the week — short, above threshold.

- warmup 10min @ 60–72% threshold speed
- 5× [ active 3min @ 100–108% threshold speed ; recovery 3min @ 60–72% threshold speed ]
- cooldown 6min @ 60–72% threshold speed

Open full details →

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

Steady aerobic riding.

- warmup 8min @ 45–60% FTP ≈ 135–180 W
- active 38min @ 60–75% FTP ≈ 180–225 W
- cooldown 5min @ 45–60% FTP ≈ 135–180 W

Open full details →

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

Steady aerobic riding.

- warmup 8min @ 45–60% FTP ≈ 135–180 W
- active 38min @ 60–75% FTP ≈ 180–225 W
- cooldown 5min @ 45–60% FTP ≈ 135–180 W

Open full details →

Strength: full body45min- warmup 10min @ RPE 3–4+2
Compound lifts, controlled tempo.
```
- warmup 10min @ RPE 3–4
- active 30min @ RPE 6–8
- cooldown 5min @ RPE 2–3
```
Open full details →

VO2 intervals (weekly)46min- warmup 10min @ 60–72% threshold speed+2

One hard element for the week — short, above threshold.

- warmup 10min @ 60–72% threshold speed
- 5× [ active 3min @ 100–108% threshold speed ; recovery 3min @ 60–72% threshold speed ]
- cooldown 6min @ 60–72% threshold speed

Open full details →

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week

1

VO2 intervals (weekly)1h 01min- warmup 15min @ 60–72% threshold speed+2

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

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

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

VO2 intervals (weekly)46min- warmup 10min @ 60–72% threshold speed+2

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

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

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

VO2 intervals (weekly)46min- warmup 10min @ 60–72% threshold speed+2

2

Easy swim + loosen up20min- active 20min @ 65–75% threshold speed

3

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 @ 65–75% threshold speed+2

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

4

Pre-race strides18min- warmup 4min @ 60–72% 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

5

Bike check + openers17min- warmup 5min @ 45–60% FTP+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

6

RACE DAY — Ironman12h 00min 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

7

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 17min

0/34 done · 0 / 2905 load

8

VO2 intervals (weekly)1h 01min- warmup 15min @ 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

VO2 intervals (weekly)46min- warmup 10min @ 60–72% threshold speed+2

VO2 intervals (weekly)46min- warmup 10min @ 60–72% threshold speed+2

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

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

9

10

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

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

11

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

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

12

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

13

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

14

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 / 43h 22min

0/30 done · 0 / 2272 load

15

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

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

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

VO2 intervals (weekly)46min- warmup 10min @ 60–72% threshold speed+2

16

17

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

18

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

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

19

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

20

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

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

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

21

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 / 26h 39min

0/27 done · 0 / 1196 load

22

VO2 intervals (weekly)1h 01min- warmup 15min @ 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

VO2 intervals (weekly)46min- warmup 10min @ 60–72% threshold speed+2

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

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

23

24

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 spin57min- active 57min @ 45–60% FTP

25

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

26

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

27

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

28

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 / 38h 10min

0/29 done · 0 / 1901 load

29

VO2 intervals (weekly)1h 01min- warmup 15min @ 60–72% threshold speed+2

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

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

VO2 intervals (weekly)46min- warmup 10min @ 60–72% threshold speed+2

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

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

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

VO2 intervals (weekly)46min- warmup 10min @ 60–72% threshold speed+2

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

30

31

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 @ 45–60% FTP+2

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

1

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

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

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

3

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

4

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 / 43h 22min

0/30 done · 0 / 2272 load

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