betri.companion

October 2026

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Thursday 1 October

Easy recovery swim45min- active 45min @ 65–75% threshold speed
Continuous and easy, no drills, no clock.
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- active 45min @ 65–75% threshold speed ≈ 8:12–7:07/100m
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Mon

Tue

Wed

Thu

Fri

Sat

Sun

Week

28

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

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

29

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

30

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

Easy recovery swim45min- active 45min @ 65–75% threshold speed

1

Easy recovery swim45min- active 45min @ 65–75% threshold speed

2

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

3

4

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

0min / 6h 00min

0/8 done · 0 / 236 load

5

Long ride2h 47min- warmup 13min 55s @ 45–60% FTP+2

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

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

6

Long run2h 02min- warmup 18min 46s @ 60–72% threshold speed+2

7

LT2 threshold intervals40min- warmup 8min 16s @ 65–75% threshold speed+2

LT2 threshold intervals40min- warmup 8min 16s @ 45–60% FTP+2

8

Z2 endurance swim44min- warmup 6min 36s @ 65–75% threshold speed+2

9

8×2min LT240min- warmup 13min 20s @ 60–75% threshold speed+1

10

11

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

0min / 9h 46min

0/9 done · 0 / 496 load

12

Long ride3h 05min- warmup 15min 25s @ 45–60% FTP+2

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

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

13

Long run2h 15min- warmup 20min 46s @ 60–72% threshold speed+2

14

LT2 threshold intervals42min- warmup 8min 41s @ 65–75% threshold speed+2

LT2 threshold intervals42min- warmup 8min 41s @ 45–60% FTP+2

15

Z2 endurance swim49min- warmup 7min 21s @ 65–75% threshold speed+2

16

8×2min LT242min- warmup 14min @ 60–75% threshold speed+1

17

18

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

0min / 10h 38min

0/9 done · 0 / 539 load

19

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

Long ride3h 23min- warmup 16min 55s @ 45–60% FTP+2

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

20

Long run2h 29min- warmup 22min 55s @ 60–72% threshold speed+2

21

LT2 threshold intervals43min- warmup 8min 54s @ 45–60% FTP+2

LT2 threshold intervals43min- warmup 8min 54s @ 65–75% threshold speed+2

22

Z2 endurance swim54min- warmup 8min 6s @ 65–75% threshold speed+2

23

8×2min LT243min- warmup 14min 20s @ 60–75% threshold speed+1

24

25

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

0min / 11h 28min

0/9 done · 0 / 581 load

26

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

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

27

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

28

Easy recovery swim45min- active 45min @ 65–75% threshold speed

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

29

Easy recovery swim45min- active 45min @ 65–75% threshold speed

30

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

31

1

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

0min / 6h 33min

0/8 done · 0 / 251 load

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