December 2026

Tuesday 1 December

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

Aerobic long run in Z2 — conversational pace.

- warmup 22min 55s @ 60–72% threshold speed ≈ 7:30–6:15/km
- active 111min 20s @ 72–82% threshold speed ≈ 6:15–5:29/km
- cooldown 14min 44s @ 60–72% threshold speed ≈ 7:30–6:15/km

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

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

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

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

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

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

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

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

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

0min / 11h 28min

0/9 done · 0 / 581 load

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

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

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

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

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

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

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

0min / 11h 28min

0/9 done · 0 / 581 load

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

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

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

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

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

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

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

0min / 11h 28min

0/9 done · 0 / 581 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

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

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

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

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

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

0min / 6h 45min

0/8 done · 0 / 257 load

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

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

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

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

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

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

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

0min / 11h 28min

0/9 done · 0 / 581 load

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