My main goal for off season is building bike ftp but I want to maintain run and swim at decent levels.
So, I’m planning to do 40K Time Trial/FTP Boost Level 1 plan (5 cycling sessions per week).
Supplementary, I will aim for:
– 2 master class swim sessions (mainly technique orientated but with some Z3 work at the end)
– 2 endurance orientated run sessions [1 in the form of a brick workout (20-30 minutes) and 1 stand-alone session of 40-60 minutes max (or, if the energy level will be low, replacing an easy ride workout)].
Marius, you’re right on with your second suggestion. Your first is a great idea, but then you have to calculate your 80/20 ratios on your own as you add workouts. Since you are going to add 4 workouts a week to the Level 1 plan, might as well get the Level 3 plan which already has more workouts built in, and more workouts for you to replace with swim and run.
You can replace any ECZ bike ride in your plan with a swim or run.