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Three key workouts for race week

Cyclist on the course at the IRONMAN World Championship on October 14, 2017, in Kailua Kona, Hawaii. (Photo by Sean M. Haffey/Getty Images)

— by Lauren Brandon

A lot of us are deep into the race season and if you are like me, you probably have a race just around the corner (Brandon will be racing at the Ironman World Championships on October 13th).

Related: Kona 2018 Men and Women’s Preview

All of the hard work is done, now it is time to rest and get ready to go fast. Even though it is race week, it’s important to keep your body moving. You want to do shorter sessions and do intervals in each discipline. No matter what distance of triathlon you are doing, make sure to complete at least two sessions of each discipline during race week.

A key race week workout for each discipline might go as follows:


2000m swim including 9x 100 (descend easy to fast 1-3, 4-6, 7-9)


60-minute bike including 5x (2 minutes hard/3 minutes easy)


30 minute run including 6x (30 seconds fast/90 seconds easy)