BEGIN:VCALENDAR VERSION:2.0 PRODID:-//metrica.fit//Training plan//EN CALSCALE:GREGORIAN METHOD:PUBLISH X-WR-CALNAME:IRONMAN 70.3 Aix-en-Provence Β· 16-week plan (~10 h a week) BEGIN:VEVENT UID:im703-aix-en-provence-standard-w1-d0-0@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270201 DTEND;VALUE=DATE:20270202 SUMMARY:πŸ‹οΈ Strength & mobility (0:30) DESCRIPTION:Week 1 Β· Base\nSquats\, split squats\, single-leg deadlifts\, calf raises\, planks β€” 3 sets of 8–12. Then 10 min mobility.\n\nhttps: //www.metrica.fit/races/im703-aix-en-provence/training-plan#week-1 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 1 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w1-d1-1@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270202 DTEND;VALUE=DATE:20270203 SUMMARY:🏊 Swim Β· technique (0:45) DESCRIPTION:Week 1 Β· Base\nWarm-up 300 m easy. Drills 8Γ—50 m (catch-up\, fingertip drag\, 6-kick switch)\, 20 s rest. Main 6Γ—100 m smooth at RPE 5 \, 20 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/races/im703-aix- en-provence/training-plan#week-1 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 1 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w1-d1-2@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270202 DTEND;VALUE=DATE:20270203 SUMMARY:πŸƒ Run Β· hills (0:45) DESCRIPTION:Week 1 Β· Base\nEasy 15 min. 8Γ—30 s up a moderate hill\, hard but smooth\, walk/jog down. Easy to finish.\n\nhttps://www.metrica.fit/rac es/im703-aix-en-provence/training-plan#week-1 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 1 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w1-d2-3@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270203 DTEND;VALUE=DATE:20270204 SUMMARY:🚴 Bike Β· sweet spot (1:00) DESCRIPTION:Week 1 Β· Base\n10 min warm-up. 3Γ—10 min at 88–92% FTP (RPE 6–7)\, 5 min easy between. Cool-down.\n\nhttps://www.metrica.fit/races/i m703-aix-en-provence/training-plan#week-1 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 1 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w1-d3-4@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270204 DTEND;VALUE=DATE:20270205 SUMMARY:🏊 Swim Β· aerobic (0:45) DESCRIPTION:Week 1 Β· Base\nWarm-up 300 m. Main 3Γ—400 m steady (RPE 4–5) \, 30 s rest\, breathing every 3 strokes. Cool-down 200 m.\n\nhttps://www. metrica.fit/races/im703-aix-en-provence/training-plan#week-1 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 1 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w1-d3-5@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270204 DTEND;VALUE=DATE:20270205 SUMMARY:πŸƒ Run Β· easy (0:40) DESCRIPTION:Week 1 Β· Base\nEasy Z2\, conversational. 4Γ—20 s strides at th e end.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-pla n#week-1 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 1 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w1-d4-6@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270205 DTEND;VALUE=DATE:20270206 SUMMARY:🚴 Bike Β· easy (0:45) DESCRIPTION:Week 1 Β· Base\nEasy Z2 spin\, indoors is fine. Smooth pedallin g\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/tr aining-plan#week-1 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 1 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w1-d5-7@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270206 DTEND;VALUE=DATE:20270207 SUMMARY:🚴 Long ride (2:00) DESCRIPTION:Week 1 Β· Base\nSteady Z2 (65–75% FTP\, conversational). Eat 60 g of carbohydrate an hour from the first hour.\n\nhttps://www.metrica.f it/races/im703-aix-en-provence/training-plan#week-1 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 1 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w1-d6-8@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270207 DTEND;VALUE=DATE:20270208 SUMMARY:πŸƒ Long run (1:00) DESCRIPTION:Week 1 Β· Base\nEasy Z2. Walk the aid-station minute if you lik e β€” it’s a habit worth having on race day.\n\nhttps://www.metrica.fit/ races/im703-aix-en-provence/training-plan#week-1 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 1 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w1-d6-9@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270207 DTEND;VALUE=DATE:20270208 SUMMARY:🏊 Swim Β· recovery (0:30) DESCRIPTION:Week 1 Β· Base\nOptional\, after the long run or later in the d ay: easy 1\,200–1\,500 m with a few drills. Loosens the legs.\n\nhttps:/ /www.metrica.fit/races/im703-aix-en-provence/training-plan#week-1 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 1 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w2-d0-0@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270208 DTEND;VALUE=DATE:20270209 SUMMARY:πŸ‹οΈ Strength & mobility (0:30) DESCRIPTION:Week 2 Β· Base\nSquats\, split squats\, single-leg deadlifts\, calf raises\, planks β€” 3 sets of 8–12. Then 10 min mobility.\n\nhttps: //www.metrica.fit/races/im703-aix-en-provence/training-plan#week-2 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 2 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w2-d1-1@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270209 DTEND;VALUE=DATE:20270210 SUMMARY:🏊 Swim Β· technique (0:50) DESCRIPTION:Week 2 Β· Base\nWarm-up 300 m easy. Drills 8Γ—50 m (catch-up\, fingertip drag\, 6-kick switch)\, 20 s rest. Main 6Γ—100 m smooth at RPE 5 \, 20 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/races/im703-aix- en-provence/training-plan#week-2 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 2 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w2-d1-2@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270209 DTEND;VALUE=DATE:20270210 SUMMARY:πŸƒ Run Β· hills (0:45) DESCRIPTION:Week 2 Β· Base\nEasy 15 min. 8Γ—30 s up a moderate hill\, hard but smooth\, walk/jog down. Easy to finish.\n\nhttps://www.metrica.fit/rac es/im703-aix-en-provence/training-plan#week-2 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 2 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w2-d2-3@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270210 DTEND;VALUE=DATE:20270211 SUMMARY:🚴 Bike Β· sweet spot (1:00) DESCRIPTION:Week 2 Β· Base\n10 min warm-up. 3Γ—12 min at 88–92% FTP (RPE 6–7)\, 5 min easy between. Cool-down.\n\nhttps://www.metrica.fit/races/i m703-aix-en-provence/training-plan#week-2 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 2 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w2-d3-4@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270211 DTEND;VALUE=DATE:20270212 SUMMARY:🏊 Swim Β· aerobic (0:45) DESCRIPTION:Week 2 Β· Base\nWarm-up 300 m. Main 3Γ—400 m steady (RPE 4–5) \, 30 s rest\, breathing every 3 strokes. Cool-down 200 m.\n\nhttps://www. metrica.fit/races/im703-aix-en-provence/training-plan#week-2 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 2 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w2-d3-5@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270211 DTEND;VALUE=DATE:20270212 SUMMARY:πŸƒ Run Β· easy (0:40) DESCRIPTION:Week 2 Β· Base\nEasy Z2\, conversational. 4Γ—20 s strides at th e end.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-pla n#week-2 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 2 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w2-d4-6@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270212 DTEND;VALUE=DATE:20270213 SUMMARY:🚴 Bike Β· easy (0:50) DESCRIPTION:Week 2 Β· Base\nEasy Z2 spin\, indoors is fine. Smooth pedallin g\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/tr aining-plan#week-2 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 2 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w2-d5-7@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270213 DTEND;VALUE=DATE:20270214 SUMMARY:🚴 Long ride (2:15) DESCRIPTION:Week 2 Β· Base\nSteady Z2 (65–75% FTP\, conversational). Eat 60 g of carbohydrate an hour from the first hour.\n\nhttps://www.metrica.f it/races/im703-aix-en-provence/training-plan#week-2 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 2 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w2-d6-8@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270214 DTEND;VALUE=DATE:20270215 SUMMARY:πŸƒ Long run (1:05) DESCRIPTION:Week 2 Β· Base\nEasy Z2. Walk the aid-station minute if you lik e β€” it’s a habit worth having on race day.\n\nhttps://www.metrica.fit/ races/im703-aix-en-provence/training-plan#week-2 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 2 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w2-d6-9@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270214 DTEND;VALUE=DATE:20270215 SUMMARY:🏊 Swim Β· recovery (0:30) DESCRIPTION:Week 2 Β· Base\nOptional\, after the long run or later in the d ay: easy 1\,200–1\,500 m with a few drills. Loosens the legs.\n\nhttps:/ /www.metrica.fit/races/im703-aix-en-provence/training-plan#week-2 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 2 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w3-d0-0@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270215 DTEND;VALUE=DATE:20270216 SUMMARY:πŸ‹οΈ Strength & mobility (0:30) DESCRIPTION:Week 3 Β· Base\nSquats\, split squats\, single-leg deadlifts\, calf raises\, planks β€” 3 sets of 8–12. Then 10 min mobility.\n\nhttps: //www.metrica.fit/races/im703-aix-en-provence/training-plan#week-3 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 3 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w3-d1-1@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270216 DTEND;VALUE=DATE:20270217 SUMMARY:🏊 Swim Β· technique (0:50) DESCRIPTION:Week 3 Β· Base\nWarm-up 300 m easy. Drills 8Γ—50 m (catch-up\, fingertip drag\, 6-kick switch)\, 20 s rest. Main 6Γ—100 m smooth at RPE 5 \, 20 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/races/im703-aix- en-provence/training-plan#week-3 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 3 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w3-d1-2@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270216 DTEND;VALUE=DATE:20270217 SUMMARY:πŸƒ Run Β· hills (0:50) DESCRIPTION:Week 3 Β· Base\nEasy 15 min. 10Γ—30 s up a moderate hill\, hard but smooth\, walk/jog down. Easy to finish.\n\nhttps://www.metrica.fit/ra ces/im703-aix-en-provence/training-plan#week-3 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 3 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w3-d2-3@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270217 DTEND;VALUE=DATE:20270218 SUMMARY:🚴 Bike Β· sweet spot (1:05) DESCRIPTION:Week 3 Β· Base\n10 min warm-up. 2Γ—20 min at 88–92% FTP (RPE 6–7)\, 5 min easy between. Cool-down.\n\nhttps://www.metrica.fit/races/i m703-aix-en-provence/training-plan#week-3 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 3 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w3-d3-4@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270218 DTEND;VALUE=DATE:20270219 SUMMARY:🏊 Swim Β· aerobic (0:50) DESCRIPTION:Week 3 Β· Base\nWarm-up 300 m. Main 3Γ—400 m steady (RPE 4–5) \, 30 s rest\, breathing every 3 strokes. Cool-down 200 m.\n\nhttps://www. metrica.fit/races/im703-aix-en-provence/training-plan#week-3 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 3 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w3-d3-5@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270218 DTEND;VALUE=DATE:20270219 SUMMARY:πŸƒ Run Β· easy (0:45) DESCRIPTION:Week 3 Β· Base\nEasy Z2\, conversational. 4Γ—20 s strides at th e end.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-pla n#week-3 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 3 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w3-d4-6@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270219 DTEND;VALUE=DATE:20270220 SUMMARY:🚴 Bike Β· easy (0:50) DESCRIPTION:Week 3 Β· Base\nEasy Z2 spin\, indoors is fine. Smooth pedallin g\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/tr aining-plan#week-3 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 3 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w3-d5-7@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270220 DTEND;VALUE=DATE:20270221 SUMMARY:🚴 Long ride (2:30) DESCRIPTION:Week 3 Β· Base\nSteady Z2 (65–75% FTP\, conversational). Eat 60 g of carbohydrate an hour from the first hour.\n\nhttps://www.metrica.f it/races/im703-aix-en-provence/training-plan#week-3 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 3 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w3-d5-8@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270220 DTEND;VALUE=DATE:20270221 SUMMARY:πŸƒ Brick run (0:10) DESCRIPTION:Week 3 Β· Base\nStraight off the bike: easy\, short strides\, f ind your run legs.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/ training-plan#week-3 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 3 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w3-d6-9@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270221 DTEND;VALUE=DATE:20270222 SUMMARY:πŸƒ Long run (1:10) DESCRIPTION:Week 3 Β· Base\nEasy Z2. Walk the aid-station minute if you lik e β€” it’s a habit worth having on race day.\n\nhttps://www.metrica.fit/ races/im703-aix-en-provence/training-plan#week-3 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 3 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w3-d6-10@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270221 DTEND;VALUE=DATE:20270222 SUMMARY:🏊 Swim Β· recovery (0:35) DESCRIPTION:Week 3 Β· Base\nOptional\, after the long run or later in the d ay: easy 1\,200–1\,500 m with a few drills. Loosens the legs.\n\nhttps:/ /www.metrica.fit/races/im703-aix-en-provence/training-plan#week-3 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 3 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w4-d0-0@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270222 DTEND;VALUE=DATE:20270223 SUMMARY:πŸ‹οΈ Strength & mobility (0:20) DESCRIPTION:Week 4 Β· Base (recovery)\nSquats\, split squats\, single-leg d eadlifts\, calf raises\, planks β€” 3 sets of 8–12. Then 10 min mobility .\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-plan#wee k-4 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 4 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w4-d1-1@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270223 DTEND;VALUE=DATE:20270224 SUMMARY:🏊 Swim Β· technique (0:40) DESCRIPTION:Week 4 Β· Base (recovery)\nWarm-up 300 m easy. Drills 8Γ—50 m ( catch-up\, fingertip drag\, 6-kick switch)\, 20 s rest. Main 6Γ—100 m smoo th at RPE 5\, 20 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/races /im703-aix-en-provence/training-plan#week-4 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 4 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w4-d1-2@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270223 DTEND;VALUE=DATE:20270224 SUMMARY:πŸƒ Run Β· easy + strides (0:35) DESCRIPTION:Week 4 Β· Base (recovery)\nEasy Z2 with 6Γ—20 s relaxed strides .\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-plan#wee k-4 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 4 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w4-d2-3@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270224 DTEND;VALUE=DATE:20270225 SUMMARY:🚴 Bike Β· easy spin (0:45) DESCRIPTION:Week 4 Β· Base (recovery)\nEasy spin with 4Γ—1 min high cadence (100+ rpm). Keep it light β€” this is a recovery week.\n\nhttps://www.met rica.fit/races/im703-aix-en-provence/training-plan#week-4 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 4 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w4-d3-4@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270225 DTEND;VALUE=DATE:20270226 SUMMARY:🏊 Swim Β· aerobic (0:35) DESCRIPTION:Week 4 Β· Base (recovery)\nWarm-up 300 m. Main 3Γ—400 m steady (RPE 4–5)\, 30 s rest\, breathing every 3 strokes. Cool-down 200 m.\n\nh ttps://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-4 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 4 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w4-d3-5@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270225 DTEND;VALUE=DATE:20270226 SUMMARY:πŸƒ Run Β· easy (0:30) DESCRIPTION:Week 4 Β· Base (recovery)\nEasy Z2\, conversational. 4Γ—20 s st rides at the end.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/t raining-plan#week-4 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 4 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w4-d4-6@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270226 DTEND;VALUE=DATE:20270227 SUMMARY:🚴 Bike Β· easy (0:40) DESCRIPTION:Week 4 Β· Base (recovery)\nEasy Z2 spin\, indoors is fine. Smoo th pedalling\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-aix-en- provence/training-plan#week-4 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 4 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w4-d5-7@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270227 DTEND;VALUE=DATE:20270228 SUMMARY:🚴 Long ride Β· easy (1:40) DESCRIPTION:Week 4 Β· Base (recovery)\nSteady Z2. Practise eating every 20 minutes.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-p lan#week-4 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 4 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w4-d6-8@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270228 DTEND;VALUE=DATE:20270301 SUMMARY:πŸƒ Long run Β· easy (0:50) DESCRIPTION:Week 4 Β· Base (recovery)\nEasy Z2.\n\nhttps://www.metrica.fit/ races/im703-aix-en-provence/training-plan#week-4 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 4 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w5-d0-0@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270301 DTEND;VALUE=DATE:20270302 SUMMARY:πŸ‹οΈ Strength & mobility (0:30) DESCRIPTION:Week 5 Β· Build 1\nSquats\, split squats\, single-leg deadlifts \, calf raises\, planks β€” 3 sets of 8–12. Then 10 min mobility.\n\nhtt ps://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-5 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 5 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w5-d1-1@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270302 DTEND;VALUE=DATE:20270303 SUMMARY:🏊 Swim Β· threshold (0:55) DESCRIPTION:Week 5 Β· Build 1\nWarm-up 400 m. Main 8Γ—100 m at CSS pace (yo ur 1\,500 m time-trial pace)\, 15 s rest. 4Γ—50 m fast/easy. Cool-down 200 m.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-plan#w eek-5 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 5 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w5-d1-2@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270302 DTEND;VALUE=DATE:20270303 SUMMARY:πŸƒ Run Β· threshold (0:50) DESCRIPTION:Week 5 Β· Build 1\nEasy 15 min. 5Γ—1 km at threshold (10 km rac e effort)\, 2 min jog. Easy to finish.\n\nhttps://www.metrica.fit/races/im 703-aix-en-provence/training-plan#week-5 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 5 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w5-d2-3@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270303 DTEND;VALUE=DATE:20270304 SUMMARY:🚴 Bike Β· threshold (1:10) DESCRIPTION:Week 5 Β· Build 1\n15 min warm-up. 4Γ—8 min at 95–100% FTP\, 4 min easy between. Cool-down.\n\nhttps://www.metrica.fit/races/im703-aix- en-provence/training-plan#week-5 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 5 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w5-d3-4@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270304 DTEND;VALUE=DATE:20270305 SUMMARY:🏊 Swim Β· endurance (0:50) DESCRIPTION:Week 5 Β· Build 1\nWarm-up 400 m. Main 3Γ—500 m steady at CSS + 5 s/100 m\, 30 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/races/ im703-aix-en-provence/training-plan#week-5 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 5 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w5-d3-5@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270304 DTEND;VALUE=DATE:20270305 SUMMARY:πŸƒ Run Β· easy (0:45) DESCRIPTION:Week 5 Β· Build 1\nEasy Z2\, conversational. Run by feel\, not pace.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-plan #week-5 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 5 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w5-d4-6@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270305 DTEND;VALUE=DATE:20270306 SUMMARY:🚴 Bike Β· easy (0:55) DESCRIPTION:Week 5 Β· Build 1\nEasy Z2 spin\, indoors is fine. Smooth pedal ling\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence /training-plan#week-5 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 5 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w5-d5-7@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270306 DTEND;VALUE=DATE:20270307 SUMMARY:🚴 Long ride + tempo (2:30) DESCRIPTION:Week 5 Β· Build 1\nZ2 on hilly roads\, with 2Γ—15 min at 80–8 5% FTP in the second hour. 60–80 g carbs an hour.\n\nhttps://www.metrica .fit/races/im703-aix-en-provence/training-plan#week-5 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 5 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w5-d5-8@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270306 DTEND;VALUE=DATE:20270307 SUMMARY:πŸƒ Brick run (0:15) DESCRIPTION:Week 5 Β· Build 1\nStraight off the bike: 5 min easy\, then ste ady (RPE 6).\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/traini ng-plan#week-5 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 5 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w5-d6-9@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270307 DTEND;VALUE=DATE:20270308 SUMMARY:πŸƒ Long run (1:15) DESCRIPTION:Week 5 Β· Build 1\nZ2\, last 15 min steady (RPE 6). Take a gel every 30–40 minutes.\n\nhttps://www.metrica.fit/races/im703-aix-en-prove nce/training-plan#week-5 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 5 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w5-d6-10@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270307 DTEND;VALUE=DATE:20270308 SUMMARY:🏊 Swim Β· recovery (0:35) DESCRIPTION:Week 5 Β· Build 1\nOptional\, after the long run or later in th e day: easy 1\,200–1\,500 m with a few drills. Loosens the legs.\n\nhttp s://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-5 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 5 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w6-d0-0@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270308 DTEND;VALUE=DATE:20270309 SUMMARY:πŸ‹οΈ Strength & mobility (0:30) DESCRIPTION:Week 6 Β· Build 1\nSquats\, split squats\, single-leg deadlifts \, calf raises\, planks β€” 3 sets of 8–12. Then 10 min mobility.\n\nhtt ps://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-6 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 6 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w6-d1-1@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270309 DTEND;VALUE=DATE:20270310 SUMMARY:🏊 Swim Β· threshold (0:55) DESCRIPTION:Week 6 Β· Build 1\nWarm-up 400 m. Main 8Γ—100 m at CSS pace (yo ur 1\,500 m time-trial pace)\, 15 s rest. 4Γ—50 m fast/easy. Cool-down 200 m.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-plan#w eek-6 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 6 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w6-d1-2@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270309 DTEND;VALUE=DATE:20270310 SUMMARY:πŸƒ Run Β· threshold (0:55) DESCRIPTION:Week 6 Β· Build 1\nEasy 15 min. 4Γ—1.6 km at threshold (10 km r ace effort)\, 2 min jog. Easy to finish.\n\nhttps://www.metrica.fit/races/ im703-aix-en-provence/training-plan#week-6 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 6 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w6-d2-3@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270310 DTEND;VALUE=DATE:20270311 SUMMARY:🚴 Bike Β· threshold (1:15) DESCRIPTION:Week 6 Β· Build 1\n15 min warm-up. 3Γ—12 min at 95–100% FTP\, 4 min easy between. Cool-down.\n\nhttps://www.metrica.fit/races/im703-aix -en-provence/training-plan#week-6 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 6 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w6-d3-4@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270311 DTEND;VALUE=DATE:20270312 SUMMARY:🏊 Swim Β· endurance (0:55) DESCRIPTION:Week 6 Β· Build 1\nWarm-up 400 m. Main 3Γ—500 m steady at CSS + 5 s/100 m\, 30 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/races/ im703-aix-en-provence/training-plan#week-6 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 6 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w6-d3-5@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270311 DTEND;VALUE=DATE:20270312 SUMMARY:πŸƒ Run Β· easy (0:45) DESCRIPTION:Week 6 Β· Build 1\nEasy Z2\, conversational. Run by feel\, not pace.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-plan #week-6 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 6 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w6-d4-6@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270312 DTEND;VALUE=DATE:20270313 SUMMARY:🚴 Bike Β· easy (1:00) DESCRIPTION:Week 6 Β· Build 1\nEasy Z2 spin\, indoors is fine. Smooth pedal ling\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence /training-plan#week-6 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 6 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w6-d5-7@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270313 DTEND;VALUE=DATE:20270314 SUMMARY:🚴 Long ride + tempo (2:50) DESCRIPTION:Week 6 Β· Build 1\nZ2 on hilly roads\, with 2Γ—15 min at 80–8 5% FTP in the second hour. 60–80 g carbs an hour.\n\nhttps://www.metrica .fit/races/im703-aix-en-provence/training-plan#week-6 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 6 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w6-d5-8@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270313 DTEND;VALUE=DATE:20270314 SUMMARY:πŸƒ Brick run (0:15) DESCRIPTION:Week 6 Β· Build 1\nStraight off the bike: 5 min easy\, then ste ady (RPE 6).\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/traini ng-plan#week-6 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 6 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w6-d6-9@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270314 DTEND;VALUE=DATE:20270315 SUMMARY:πŸƒ Long run (1:20) DESCRIPTION:Week 6 Β· Build 1\nZ2\, last 15 min steady (RPE 6). Take a gel every 30–40 minutes.\n\nhttps://www.metrica.fit/races/im703-aix-en-prove nce/training-plan#week-6 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 6 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w6-d6-10@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270314 DTEND;VALUE=DATE:20270315 SUMMARY:🏊 Swim Β· recovery (0:35) DESCRIPTION:Week 6 Β· Build 1\nOptional\, after the long run or later in th e day: easy 1\,200–1\,500 m with a few drills. Loosens the legs.\n\nhttp s://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-6 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 6 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w7-d0-0@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270315 DTEND;VALUE=DATE:20270316 SUMMARY:πŸ‹οΈ Strength & mobility (0:30) DESCRIPTION:Week 7 Β· Build 1\nSquats\, split squats\, single-leg deadlifts \, calf raises\, planks β€” 3 sets of 8–12. Then 10 min mobility.\n\nhtt ps://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-7 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 7 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w7-d1-1@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270316 DTEND;VALUE=DATE:20270317 SUMMARY:🏊 Swim Β· threshold (1:00) DESCRIPTION:Week 7 Β· Build 1\nWarm-up 400 m. Main 10Γ—100 m at CSS pace (y our 1\,500 m time-trial pace)\, 15 s rest. 4Γ—50 m fast/easy. Cool-down 20 0 m.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-plan# week-7 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 7 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w7-d1-2@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270316 DTEND;VALUE=DATE:20270317 SUMMARY:πŸƒ Run Β· threshold (0:55) DESCRIPTION:Week 7 Β· Build 1\nEasy 15 min. 3Γ—2 km at threshold (10 km rac e effort)\, 2 min jog. Easy to finish.\n\nhttps://www.metrica.fit/races/im 703-aix-en-provence/training-plan#week-7 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 7 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w7-d2-3@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270317 DTEND;VALUE=DATE:20270318 SUMMARY:🚴 Bike Β· threshold (1:15) DESCRIPTION:Week 7 Β· Build 1\n15 min warm-up. 3Γ—15 min at 95–100% FTP\, 4 min easy between. Cool-down.\n\nhttps://www.metrica.fit/races/im703-aix -en-provence/training-plan#week-7 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 7 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w7-d3-4@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270318 DTEND;VALUE=DATE:20270319 SUMMARY:🏊 Swim Β· endurance (0:55) DESCRIPTION:Week 7 Β· Build 1\nWarm-up 400 m. Main 3Γ—500 m steady at CSS + 5 s/100 m\, 30 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/races/ im703-aix-en-provence/training-plan#week-7 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 7 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w7-d3-5@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270318 DTEND;VALUE=DATE:20270319 SUMMARY:πŸƒ Run Β· easy (0:50) DESCRIPTION:Week 7 Β· Build 1\nEasy Z2\, conversational. Run by feel\, not pace.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-plan #week-7 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 7 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w7-d4-6@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270319 DTEND;VALUE=DATE:20270320 SUMMARY:🚴 Bike Β· easy (1:00) DESCRIPTION:Week 7 Β· Build 1\nEasy Z2 spin\, indoors is fine. Smooth pedal ling\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence /training-plan#week-7 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 7 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w7-d5-7@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270320 DTEND;VALUE=DATE:20270321 SUMMARY:🚴 Long ride + tempo (3:05) DESCRIPTION:Week 7 Β· Build 1\nZ2 on hilly roads\, with 3Γ—15 min at 80–8 5% FTP in the second hour. 60–80 g carbs an hour.\n\nhttps://www.metrica .fit/races/im703-aix-en-provence/training-plan#week-7 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 7 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w7-d5-8@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270320 DTEND;VALUE=DATE:20270321 SUMMARY:πŸƒ Brick run (0:20) DESCRIPTION:Week 7 Β· Build 1\nStraight off the bike: 5 min easy\, then ste ady (RPE 6).\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/traini ng-plan#week-7 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 7 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w7-d6-9@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270321 DTEND;VALUE=DATE:20270322 SUMMARY:πŸƒ Long run (1:25) DESCRIPTION:Week 7 Β· Build 1\nZ2\, last 15 min steady (RPE 6). Take a gel every 30–40 minutes.\n\nhttps://www.metrica.fit/races/im703-aix-en-prove nce/training-plan#week-7 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 7 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w7-d6-10@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270321 DTEND;VALUE=DATE:20270322 SUMMARY:🏊 Swim Β· recovery (0:40) DESCRIPTION:Week 7 Β· Build 1\nOptional\, after the long run or later in th e day: easy 1\,200–1\,500 m with a few drills. Loosens the legs.\n\nhttp s://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-7 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 7 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w8-d0-0@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270322 DTEND;VALUE=DATE:20270323 SUMMARY:πŸ‹οΈ Strength & mobility (0:20) DESCRIPTION:Week 8 Β· Build 1 (recovery)\nSquats\, split squats\, single-le g deadlifts\, calf raises\, planks β€” 3 sets of 8–12. Then 10 min mobil ity.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-plan# week-8 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 8 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w8-d1-1@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270323 DTEND;VALUE=DATE:20270324 SUMMARY:🏊 Swim Β· threshold (0:45) DESCRIPTION:Week 8 Β· Build 1 (recovery)\nWarm-up 400 m. Main 10Γ—100 m at CSS pace (your 1\,500 m time-trial pace)\, 15 s rest. 4Γ—50 m fast/easy. C ool-down 200 m.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/tra ining-plan#week-8 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 8 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w8-d1-2@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270323 DTEND;VALUE=DATE:20270324 SUMMARY:πŸƒ Run Β· easy + strides (0:40) DESCRIPTION:Week 8 Β· Build 1 (recovery)\nEasy Z2 with 6Γ—20 s relaxed stri des.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-plan# week-8 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 8 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w8-d2-3@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270324 DTEND;VALUE=DATE:20270325 SUMMARY:🚴 Bike Β· easy spin (0:50) DESCRIPTION:Week 8 Β· Build 1 (recovery)\nEasy spin with 4Γ—1 min high cade nce (100+ rpm). Keep it light β€” this is a recovery week.\n\nhttps://www. metrica.fit/races/im703-aix-en-provence/training-plan#week-8 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 8 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w8-d3-4@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270325 DTEND;VALUE=DATE:20270326 SUMMARY:🏊 Swim Β· endurance (0:40) DESCRIPTION:Week 8 Β· Build 1 (recovery)\nWarm-up 400 m. Main 3Γ—500 m stea dy at CSS + 5 s/100 m\, 30 s rest. Cool-down 200 m.\n\nhttps://www.metrica .fit/races/im703-aix-en-provence/training-plan#week-8 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 8 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w8-d3-5@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270325 DTEND;VALUE=DATE:20270326 SUMMARY:πŸƒ Run Β· easy (0:35) DESCRIPTION:Week 8 Β· Build 1 (recovery)\nEasy Z2\, conversational. Run by feel\, not pace.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/tr aining-plan#week-8 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 8 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w8-d4-6@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270326 DTEND;VALUE=DATE:20270327 SUMMARY:🚴 Bike Β· easy (0:40) DESCRIPTION:Week 8 Β· Build 1 (recovery)\nEasy Z2 spin\, indoors is fine. S mooth pedalling\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-aix- en-provence/training-plan#week-8 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 8 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w8-d5-7@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270327 DTEND;VALUE=DATE:20270328 SUMMARY:🚴 Long ride Β· easy (2:00) DESCRIPTION:Week 8 Β· Build 1 (recovery)\nSteady Z2 on hilly roads. Practis e eating every 20 minutes.\n\nhttps://www.metrica.fit/races/im703-aix-en-p rovence/training-plan#week-8 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 8 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w8-d5-8@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270327 DTEND;VALUE=DATE:20270328 SUMMARY:πŸƒ Brick run (0:10) DESCRIPTION:Week 8 Β· Build 1 (recovery)\nStraight off the bike: 5 min easy \, then steady (RPE 6).\n\nhttps://www.metrica.fit/races/im703-aix-en-prov ence/training-plan#week-8 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 8 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w8-d6-9@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270328 DTEND;VALUE=DATE:20270329 SUMMARY:πŸƒ Long run Β· easy (0:55) DESCRIPTION:Week 8 Β· Build 1 (recovery)\nEasy Z2.\n\nhttps://www.metrica.f it/races/im703-aix-en-provence/training-plan#week-8 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 8 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w9-d0-0@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270329 DTEND;VALUE=DATE:20270330 SUMMARY:πŸ‹οΈ Strength & mobility (0:25) DESCRIPTION:Week 9 Β· Build 2\nMaintenance: 2 sets of the same moves\, ligh ter. Then 10 min mobility.\n\nhttps://www.metrica.fit/races/im703-aix-en-p rovence/training-plan#week-9 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 9 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w9-d1-1@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270330 DTEND;VALUE=DATE:20270331 SUMMARY:🏊 Swim Β· race-pace sets (1:00) DESCRIPTION:Week 9 Β· Build 2\nWarm-up 400 m. Main 3Γ—(4Γ—100 m at CSS\, 10 s rest)\, 60 s between rounds. Cool-down 200 m.\n\nhttps://www.metrica.fi t/races/im703-aix-en-provence/training-plan#week-9 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 9 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w9-d1-2@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270330 DTEND;VALUE=DATE:20270331 SUMMARY:πŸƒ Run Β· race pace (0:55) DESCRIPTION:Week 9 Β· Build 2\nEasy 15 min. 3Γ—2.5 km at 70.3 run pace (a l ittle slower than half-marathon pace)\, 2 min jog. Easy to finish.\n\nhttp s://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-9 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 9 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w9-d2-3@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270331 DTEND;VALUE=DATE:20270401 SUMMARY:🚴 Bike Β· climbing repeats (1:15) DESCRIPTION:Week 9 Β· Build 2\n15 min warm-up. 4Γ—8 min seated climbing at 95–100% FTP\, 60–70 rpm\, recover on the descent. Cool-down.\n\nhttps: //www.metrica.fit/races/im703-aix-en-provence/training-plan#week-9 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 9 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w9-d3-4@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270401 DTEND;VALUE=DATE:20270402 SUMMARY:🏊 Swim Β· endurance (0:55) DESCRIPTION:Week 9 Β· Build 2\nWarm-up 400 m. Main 3Γ—500 m steady at CSS + 5 s/100 m\, 30 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/races/ im703-aix-en-provence/training-plan#week-9 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 9 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w9-d3-5@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270401 DTEND;VALUE=DATE:20270402 SUMMARY:πŸƒ Run Β· easy (0:45) DESCRIPTION:Week 9 Β· Build 2\nEasy Z2\, conversational. Run by feel\, not pace.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-plan #week-9 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 9 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w9-d4-6@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270402 DTEND;VALUE=DATE:20270403 SUMMARY:🚴 Bike Β· easy (1:00) DESCRIPTION:Week 9 Β· Build 2\nEasy Z2 spin\, indoors is fine. Smooth pedal ling\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence /training-plan#week-9 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 9 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w9-d5-7@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270403 DTEND;VALUE=DATE:20270404 SUMMARY:🚴 Long ride + race power (3:00) DESCRIPTION:Week 9 Β· Build 2\nZ2 on hilly roads\, with 2Γ—20 min at 70.3 r ace power (75–82% FTP). Race-day fuelling: 70–90 g carbs an hour.\n\nh ttps://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-9 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 9 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w9-d5-8@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270403 DTEND;VALUE=DATE:20270404 SUMMARY:πŸƒ Brick run Β· race pace (0:20) DESCRIPTION:Week 9 Β· Build 2\nStraight off the bike: first 5 min easy\, th en at 70.3 run pace. Hold form\, quick cadence.\n\nhttps://www.metrica.fit /races/im703-aix-en-provence/training-plan#week-9 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 9 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w9-d6-9@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270404 DTEND;VALUE=DATE:20270405 SUMMARY:πŸƒ Long run + race pace (1:25) DESCRIPTION:Week 9 Β· Build 2\nZ2 with the last 20 min at 70.3 run pace. Ra ce-day gels.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/traini ng-plan#week-9 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 9 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w9-d6-10@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270404 DTEND;VALUE=DATE:20270405 SUMMARY:🏊 Swim Β· recovery (0:35) DESCRIPTION:Week 9 Β· Build 2\nOptional\, after the long run or later in th e day: easy 1\,200–1\,500 m with a few drills. Loosens the legs.\n\nhttp s://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-9 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 9 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w10-d0-0@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270405 DTEND;VALUE=DATE:20270406 SUMMARY:πŸ‹οΈ Strength & mobility (0:25) DESCRIPTION:Week 10 Β· Build 2\nMaintenance: 2 sets of the same moves\, lig hter. Then 10 min mobility.\n\nhttps://www.metrica.fit/races/im703-aix-en- provence/training-plan#week-10 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 10 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w10-d1-1@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270406 DTEND;VALUE=DATE:20270407 SUMMARY:🏊 Swim Β· race-pace sets (1:00) DESCRIPTION:Week 10 Β· Build 2\nWarm-up 400 m. Main 3Γ—(4Γ—100 m at CSS\, 1 0 s rest)\, 60 s between rounds. Cool-down 200 m.\n\nhttps://www.metrica.f it/races/im703-aix-en-provence/training-plan#week-10 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 10 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w10-d1-2@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270406 DTEND;VALUE=DATE:20270407 SUMMARY:πŸƒ Run Β· race pace (0:55) DESCRIPTION:Week 10 Β· Build 2\nEasy 15 min. 3Γ—2.5 km at 70.3 run pace (a little slower than half-marathon pace)\, 2 min jog. Easy to finish.\n\nhtt ps://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-10 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 10 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w10-d2-3@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270407 DTEND;VALUE=DATE:20270408 SUMMARY:🚴 Bike Β· climbing repeats (1:20) DESCRIPTION:Week 10 Β· Build 2\n15 min warm-up. 4Γ—8 min seated climbing at 95–100% FTP\, 60–70 rpm\, recover on the descent. Cool-down.\n\nhttps ://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-10 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 10 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w10-d3-4@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270408 DTEND;VALUE=DATE:20270409 SUMMARY:🏊 Swim Β· endurance (0:55) DESCRIPTION:Week 10 Β· Build 2\nWarm-up 400 m. Main 2Γ—1\,000 m steady at C SS + 5 s/100 m\, 30 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/ra ces/im703-aix-en-provence/training-plan#week-10 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 10 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w10-d3-5@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270408 DTEND;VALUE=DATE:20270409 SUMMARY:πŸƒ Run Β· easy (0:50) DESCRIPTION:Week 10 Β· Build 2\nEasy Z2\, conversational. Run by feel\, not pace.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-pla n#week-10 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 10 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w10-d4-6@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270409 DTEND;VALUE=DATE:20270410 SUMMARY:🚴 Bike Β· easy (1:00) DESCRIPTION:Week 10 Β· Build 2\nEasy Z2 spin\, indoors is fine. Smooth peda lling\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-aix-en-provenc e/training-plan#week-10 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 10 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w10-d5-7@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270410 DTEND;VALUE=DATE:20270411 SUMMARY:🚴 Long ride + race power (3:20) DESCRIPTION:Week 10 Β· Build 2\nZ2 on hilly roads\, with 2Γ—30 min at 70.3 race power (75–82% FTP). Race-day fuelling: 70–90 g carbs an hour.\n\n https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-10 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 10 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w10-d5-8@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270410 DTEND;VALUE=DATE:20270411 SUMMARY:πŸƒ Brick run Β· race pace (0:25) DESCRIPTION:Week 10 Β· Build 2\nStraight off the bike: first 5 min easy\, t hen at 70.3 run pace. Hold form\, quick cadence.\n\nhttps://www.metrica.fi t/races/im703-aix-en-provence/training-plan#week-10 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 10 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w10-d6-9@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270411 DTEND;VALUE=DATE:20270412 SUMMARY:πŸƒ Long run + race pace (1:30) DESCRIPTION:Week 10 Β· Build 2\nZ2 with the last 20 min at 70.3 run pace. R ace-day gels.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/train ing-plan#week-10 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 10 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w10-d6-10@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270411 DTEND;VALUE=DATE:20270412 SUMMARY:🏊 Swim Β· recovery (0:40) DESCRIPTION:Week 10 Β· Build 2\nOptional\, after the long run or later in t he day: easy 1\,200–1\,500 m with a few drills. Loosens the legs.\n\nhtt ps://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-10 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 10 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w11-d0-0@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270412 DTEND;VALUE=DATE:20270413 SUMMARY:πŸ‹οΈ Strength & mobility (0:25) DESCRIPTION:Week 11 Β· Build 2\nMaintenance: 2 sets of the same moves\, lig hter. Then 10 min mobility.\n\nhttps://www.metrica.fit/races/im703-aix-en- provence/training-plan#week-11 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 11 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w11-d1-1@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270413 DTEND;VALUE=DATE:20270414 SUMMARY:🏊 Swim Β· race-pace sets (1:00) DESCRIPTION:Week 11 Β· Build 2\nWarm-up 400 m. Main 3Γ—(4Γ—100 m at CSS\, 1 0 s rest)\, 60 s between rounds. Cool-down 200 m.\n\nhttps://www.metrica.f it/races/im703-aix-en-provence/training-plan#week-11 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 11 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w11-d1-2@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270413 DTEND;VALUE=DATE:20270414 SUMMARY:πŸƒ Run Β· race pace (1:00) DESCRIPTION:Week 11 Β· Build 2\nEasy 15 min. 3Γ—3 km at 70.3 run pace (a li ttle slower than half-marathon pace)\, 2 min jog. Easy to finish.\n\nhttps ://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-11 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 11 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w11-d2-3@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270414 DTEND;VALUE=DATE:20270415 SUMMARY:🚴 Bike Β· climbing repeats (1:20) DESCRIPTION:Week 11 Β· Build 2\n15 min warm-up. 5Γ—8 min seated climbing at 95–100% FTP\, 60–70 rpm\, recover on the descent. Cool-down.\n\nhttps ://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-11 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 11 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w11-d3-4@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270415 DTEND;VALUE=DATE:20270416 SUMMARY:🏊 Swim Β· endurance (1:00) DESCRIPTION:Week 11 Β· Build 2\nWarm-up 400 m. Main 2Γ—1\,000 m steady at C SS + 5 s/100 m\, 30 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/ra ces/im703-aix-en-provence/training-plan#week-11 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 11 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w11-d3-5@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270415 DTEND;VALUE=DATE:20270416 SUMMARY:πŸƒ Run Β· easy (0:50) DESCRIPTION:Week 11 Β· Build 2\nEasy Z2\, conversational. Run by feel\, not pace.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-pla n#week-11 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 11 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w11-d4-6@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270416 DTEND;VALUE=DATE:20270417 SUMMARY:🚴 Bike Β· easy (1:05) DESCRIPTION:Week 11 Β· Build 2\nEasy Z2 spin\, indoors is fine. Smooth peda lling\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-aix-en-provenc e/training-plan#week-11 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 11 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w11-d5-7@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270417 DTEND;VALUE=DATE:20270418 SUMMARY:🚴 Long ride + race power (3:30) DESCRIPTION:Week 11 Β· Build 2\nZ2 on hilly roads\, with 2Γ—40 min at 70.3 race power (75–82% FTP). Race-day fuelling: 70–90 g carbs an hour.\n\n https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-11 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 11 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w11-d5-8@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270417 DTEND;VALUE=DATE:20270418 SUMMARY:πŸƒ Brick run Β· race pace (0:30) DESCRIPTION:Week 11 Β· Build 2\nStraight off the bike: first 5 min easy\, t hen at 70.3 run pace. Hold form\, quick cadence.\n\nhttps://www.metrica.fi t/races/im703-aix-en-provence/training-plan#week-11 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 11 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w11-d6-9@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270418 DTEND;VALUE=DATE:20270419 SUMMARY:πŸƒ Long run + race pace (1:40) DESCRIPTION:Week 11 Β· Build 2\nZ2 with the last 30 min at 70.3 run pace. R ace-day gels.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/train ing-plan#week-11 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 11 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w11-d6-10@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270418 DTEND;VALUE=DATE:20270419 SUMMARY:🏊 Swim Β· recovery (0:40) DESCRIPTION:Week 11 Β· Build 2\nOptional\, after the long run or later in t he day: easy 1\,200–1\,500 m with a few drills. Loosens the legs.\n\nhtt ps://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-11 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 11 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w12-d0-0@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270419 DTEND;VALUE=DATE:20270420 SUMMARY:πŸ‹οΈ Strength & mobility (0:20) DESCRIPTION:Week 12 Β· Build 2 (recovery)\nMaintenance: 2 sets of the same moves\, lighter. Then 10 min mobility.\n\nhttps://www.metrica.fit/races/im 703-aix-en-provence/training-plan#week-12 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 12 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w12-d1-1@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270420 DTEND;VALUE=DATE:20270421 SUMMARY:🏊 Swim Β· race-pace sets (0:45) DESCRIPTION:Week 12 Β· Build 2 (recovery)\nWarm-up 400 m. Main 3Γ—(4Γ—100 m at CSS\, 10 s rest)\, 60 s between rounds. Cool-down 200 m.\n\nhttps://ww w.metrica.fit/races/im703-aix-en-provence/training-plan#week-12 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 12 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w12-d1-2@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270420 DTEND;VALUE=DATE:20270421 SUMMARY:πŸƒ Run Β· easy + strides (0:40) DESCRIPTION:Week 12 Β· Build 2 (recovery)\nEasy Z2 with 6Γ—20 s relaxed str ides.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-plan #week-12 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 12 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w12-d2-3@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270421 DTEND;VALUE=DATE:20270422 SUMMARY:🚴 Bike Β· easy spin (0:55) DESCRIPTION:Week 12 Β· Build 2 (recovery)\nEasy spin with 4Γ—1 min high cad ence (100+ rpm). Keep it light β€” this is a recovery week.\n\nhttps://www .metrica.fit/races/im703-aix-en-provence/training-plan#week-12 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 12 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w12-d3-4@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270422 DTEND;VALUE=DATE:20270423 SUMMARY:🏊 Swim Β· endurance (0:40) DESCRIPTION:Week 12 Β· Build 2 (recovery)\nWarm-up 400 m. Main 2Γ—1\,000 m steady at CSS + 5 s/100 m\, 30 s rest. Cool-down 200 m.\n\nhttps://www.met rica.fit/races/im703-aix-en-provence/training-plan#week-12 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 12 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w12-d3-5@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270422 DTEND;VALUE=DATE:20270423 SUMMARY:πŸƒ Run Β· easy (0:35) DESCRIPTION:Week 12 Β· Build 2 (recovery)\nEasy Z2\, conversational. Run by feel\, not pace.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/t raining-plan#week-12 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 12 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w12-d4-6@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270423 DTEND;VALUE=DATE:20270424 SUMMARY:🚴 Bike Β· easy (0:45) DESCRIPTION:Week 12 Β· Build 2 (recovery)\nEasy Z2 spin\, indoors is fine. Smooth pedalling\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-aix -en-provence/training-plan#week-12 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 12 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w12-d5-7@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270424 DTEND;VALUE=DATE:20270425 SUMMARY:🚴 Long ride Β· easy (2:10) DESCRIPTION:Week 12 Β· Build 2 (recovery)\nSteady Z2 on hilly roads. Practi se eating every 20 minutes.\n\nhttps://www.metrica.fit/races/im703-aix-en- provence/training-plan#week-12 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 12 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w12-d5-8@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270424 DTEND;VALUE=DATE:20270425 SUMMARY:πŸƒ Brick run Β· race pace (0:15) DESCRIPTION:Week 12 Β· Build 2 (recovery)\nStraight off the bike: first 5 m in easy\, then at 70.3 run pace. Hold form\, quick cadence.\n\nhttps://www .metrica.fit/races/im703-aix-en-provence/training-plan#week-12 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 12 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w12-d6-9@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270425 DTEND;VALUE=DATE:20270426 SUMMARY:πŸƒ Long run Β· easy (1:00) DESCRIPTION:Week 12 Β· Build 2 (recovery)\nEasy Z2.\n\nhttps://www.metrica. fit/races/im703-aix-en-provence/training-plan#week-12 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 12 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w13-d1-1@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270427 DTEND;VALUE=DATE:20270428 SUMMARY:🏊 Swim Β· open water (1:00) DESCRIPTION:Week 13 Β· Peak\nOpen water if you can (wetsuit): 2Γ—15 min at race effort\, sighting every 6 strokes\, plus 3 practice starts. Pool fall back: 2Γ—800 m at race pace.\n\nhttps://www.metrica.fit/races/im703-aix-en -provence/training-plan#week-13 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 13 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w13-d1-2@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270427 DTEND;VALUE=DATE:20270428 SUMMARY:πŸƒ Run Β· race pace (0:55) DESCRIPTION:Week 13 Β· Peak\nEasy 15 min. 2Γ—4 km at 70.3 run pace\, 3 min jog. Easy to finish.\n\nhttps://www.metrica.fit/races/im703-aix-en-provenc e/training-plan#week-13 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 13 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w13-d2-3@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270428 DTEND;VALUE=DATE:20270429 SUMMARY:🚴 Bike Β· race power + spikes (1:15) DESCRIPTION:Week 13 Β· Peak\n15 min warm-up. 3Γ—15 min at race power with a 30 s surge to 110% FTP every 5 min (passing\, climbs). Cool-down.\n\nhttp s://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-13 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 13 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w13-d3-4@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270429 DTEND;VALUE=DATE:20270430 SUMMARY:🏊 Swim Β· endurance (0:55) DESCRIPTION:Week 13 Β· Peak\nWarm-up 400 m. Main 2Γ—1\,000 m steady at CSS + 5 s/100 m\, 30 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/races /im703-aix-en-provence/training-plan#week-13 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 13 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w13-d3-5@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270429 DTEND;VALUE=DATE:20270430 SUMMARY:πŸƒ Run Β· easy (0:45) DESCRIPTION:Week 13 Β· Peak\nEasy Z2\, conversational. Run by feel\, not pa ce.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-plan#w eek-13 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 13 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w13-d4-6@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270430 DTEND;VALUE=DATE:20270501 SUMMARY:🚴 Bike Β· easy + cadence (1:00) DESCRIPTION:Week 13 Β· Peak\nEasy Z2 with 5Γ—1 min at 100+ rpm. Fresh legs for the weekend.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/tr aining-plan#week-13 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 13 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w13-d5-7@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270501 DTEND;VALUE=DATE:20270502 SUMMARY:🚴 Race rehearsal ride (3:00) DESCRIPTION:Week 13 Β· Peak\nDress rehearsal on hilly roads: race kit\, rac e bike\, race breakfast. 2Γ—45 min at race power with exactly your race-da y fuel and fluids.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/ training-plan#week-13 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 13 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w13-d5-8@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270501 DTEND;VALUE=DATE:20270502 SUMMARY:πŸƒ Brick run Β· race pace (0:30) DESCRIPTION:Week 13 Β· Peak\nStraight off the bike: first 5 min easy\, then at 70.3 run pace. Hold form\, quick cadence.\n\nhttps://www.metrica.fit/r aces/im703-aix-en-provence/training-plan#week-13 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 13 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w13-d6-9@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270502 DTEND;VALUE=DATE:20270503 SUMMARY:πŸƒ Long run + race pace (1:30) DESCRIPTION:Week 13 Β· Peak\nZ2 with 2Γ—15 min at 70.3 run pace. Last long run.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-plan# week-13 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 13 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w13-d6-10@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270502 DTEND;VALUE=DATE:20270503 SUMMARY:🏊 Swim Β· recovery (0:40) DESCRIPTION:Week 13 Β· Peak\nOptional\, after the long run or later in the day: easy 1\,200–1\,500 m with a few drills. Loosens the legs.\n\nhttps: //www.metrica.fit/races/im703-aix-en-provence/training-plan#week-13 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 13 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w14-d1-1@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270504 DTEND;VALUE=DATE:20270505 SUMMARY:🏊 Swim Β· open water (0:55) DESCRIPTION:Week 14 Β· Peak\nOpen water if you can (wetsuit): 2Γ—15 min at race effort\, sighting every 6 strokes\, plus 3 practice starts. Pool fall back: 2Γ—800 m at race pace.\n\nhttps://www.metrica.fit/races/im703-aix-en -provence/training-plan#week-14 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 14 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w14-d1-2@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270504 DTEND;VALUE=DATE:20270505 SUMMARY:πŸƒ Run Β· race pace (0:50) DESCRIPTION:Week 14 Β· Peak\nEasy 15 min. 2Γ—4 km at 70.3 run pace\, 3 min jog. Easy to finish.\n\nhttps://www.metrica.fit/races/im703-aix-en-provenc e/training-plan#week-14 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 14 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w14-d2-3@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270505 DTEND;VALUE=DATE:20270506 SUMMARY:🚴 Bike Β· race power + spikes (1:15) DESCRIPTION:Week 14 Β· Peak\n15 min warm-up. 3Γ—15 min at race power with a 30 s surge to 110% FTP every 5 min (passing\, climbs). Cool-down.\n\nhttp s://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-14 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 14 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w14-d3-4@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270506 DTEND;VALUE=DATE:20270507 SUMMARY:🏊 Swim Β· endurance (0:50) DESCRIPTION:Week 14 Β· Peak\nWarm-up 400 m. Main 2Γ—1\,000 m steady at CSS + 5 s/100 m\, 30 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/races /im703-aix-en-provence/training-plan#week-14 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 14 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w14-d3-5@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270506 DTEND;VALUE=DATE:20270507 SUMMARY:πŸƒ Run Β· easy (0:40) DESCRIPTION:Week 14 Β· Peak\nEasy Z2\, conversational. Run by feel\, not pa ce.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-plan#w eek-14 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 14 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w14-d4-6@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270507 DTEND;VALUE=DATE:20270508 SUMMARY:🚴 Bike Β· easy + cadence (0:55) DESCRIPTION:Week 14 Β· Peak\nEasy Z2 with 5Γ—1 min at 100+ rpm. Fresh legs for the weekend.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/tr aining-plan#week-14 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 14 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w14-d5-7@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270508 DTEND;VALUE=DATE:20270509 SUMMARY:🚴 Long ride + race power (2:45) DESCRIPTION:Week 14 Β· Peak\nZ2 on hilly roads with 3Γ—20 min at race power . Last big ride.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/tr aining-plan#week-14 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 14 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w14-d5-8@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270508 DTEND;VALUE=DATE:20270509 SUMMARY:πŸƒ Brick run Β· race pace (0:20) DESCRIPTION:Week 14 Β· Peak\nStraight off the bike: first 5 min easy\, then at 70.3 run pace. Hold form\, quick cadence.\n\nhttps://www.metrica.fit/r aces/im703-aix-en-provence/training-plan#week-14 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 14 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w14-d6-9@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270509 DTEND;VALUE=DATE:20270510 SUMMARY:πŸƒ Long run + race pace (1:20) DESCRIPTION:Week 14 Β· Peak\nZ2 with 2Γ—15 min at 70.3 run pace. Last long run.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-plan# week-14 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 14 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w14-d6-10@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270509 DTEND;VALUE=DATE:20270510 SUMMARY:🏊 Swim Β· recovery (0:35) DESCRIPTION:Week 14 Β· Peak\nOptional\, after the long run or later in the day: easy 1\,200–1\,500 m with a few drills. Loosens the legs.\n\nhttps: //www.metrica.fit/races/im703-aix-en-provence/training-plan#week-14 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 14 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w15-d1-1@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270511 DTEND;VALUE=DATE:20270512 SUMMARY:🏊 Swim Β· sharpen (0:45) DESCRIPTION:Week 15 Β· Taper\nWarm-up 300 m. 6Γ—100 m at race pace\, 20 s r est. 4Γ—25 m fast. Cool-down 200 m.\n\nhttps://www.metrica.fit/races/im703 -aix-en-provence/training-plan#week-15 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 15 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w15-d1-2@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270511 DTEND;VALUE=DATE:20270512 SUMMARY:πŸƒ Run Β· sharpen (0:40) DESCRIPTION:Week 15 Β· Taper\nEasy 15 min. 5Γ—2 min at 10 km pace\, 2 min j og. Easy to finish.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence /training-plan#week-15 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 15 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w15-d2-3@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270512 DTEND;VALUE=DATE:20270513 SUMMARY:🚴 Bike Β· openers (1:00) DESCRIPTION:Week 15 Β· Taper\n10 min easy. 3Γ—5 min at race power\, 3 min e asy. 3Γ—30 s fast. Spin out.\n\nhttps://www.metrica.fit/races/im703-aix-en -provence/training-plan#week-15 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 15 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w15-d3-4@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270513 DTEND;VALUE=DATE:20270514 SUMMARY:🏊 Swim Β· easy (0:40) DESCRIPTION:Week 15 Β· Taper\nEasy 1\,500–2\,000 m with 4Γ—50 m at race p ace. Leave the pool wanting more.\n\nhttps://www.metrica.fit/races/im703-a ix-en-provence/training-plan#week-15 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 15 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w15-d3-5@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270513 DTEND;VALUE=DATE:20270514 SUMMARY:πŸƒ Run Β· easy (0:30) DESCRIPTION:Week 15 Β· Taper\nEasy Z2\, conversational. Run by feel\, not p ace.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/training-plan# week-15 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 15 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w15-d4-6@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270514 DTEND;VALUE=DATE:20270515 SUMMARY:🚴 Bike Β· easy + cadence (0:45) DESCRIPTION:Week 15 Β· Taper\nEasy Z2 with 5Γ—1 min at 100+ rpm. Fresh legs for the weekend.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/t raining-plan#week-15 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 15 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w15-d5-7@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270515 DTEND;VALUE=DATE:20270516 SUMMARY:🚴 Shorter long ride (1:50) DESCRIPTION:Week 15 Β· Taper\nZ2 with 3Γ—10 min at race power. Check the bi ke: tyres\, gears\, nothing new from here.\n\nhttps://www.metrica.fit/race s/im703-aix-en-provence/training-plan#week-15 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 15 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w15-d5-8@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270515 DTEND;VALUE=DATE:20270516 SUMMARY:πŸƒ Brick run (0:15) DESCRIPTION:Week 15 Β· Taper\nStraight off the bike: 5 min easy\, then stea dy (RPE 6).\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/trainin g-plan#week-15 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 15 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w15-d6-9@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270516 DTEND;VALUE=DATE:20270517 SUMMARY:πŸƒ Long run Β· short (1:00) DESCRIPTION:Week 15 Β· Taper\nEasy Z2 with 3Γ—3 min at race pace.\n\nhttps: //www.metrica.fit/races/im703-aix-en-provence/training-plan#week-15 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 15 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w15-d6-10@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270516 DTEND;VALUE=DATE:20270517 SUMMARY:🏊 Swim Β· recovery (0:30) DESCRIPTION:Week 15 Β· Taper\nOptional\, after the long run or later in the day: easy 1\,200–1\,500 m with a few drills. Loosens the legs.\n\nhttps ://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-15 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 15 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w16-d0-0@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270517 DTEND;VALUE=DATE:20270518 SUMMARY:🏊 Swim Β· race pace (0:30) DESCRIPTION:Week 16 Β· Race week\n10 min easy\, 6Γ—50 m at race pace\, easy to finish.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/trainin g-plan#week-16 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 16 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w16-d0-1@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270517 DTEND;VALUE=DATE:20270518 SUMMARY:πŸƒ Run Β· openers (0:30) DESCRIPTION:Week 16 Β· Race week\nEasy with 4Γ—1 min at 70.3 pace.\n\nhttps ://www.metrica.fit/races/im703-aix-en-provence/training-plan#week-16 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 16 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w16-d1-2@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270518 DTEND;VALUE=DATE:20270519 SUMMARY:🚴 Bike Β· openers (0:50) DESCRIPTION:Week 16 Β· Race week\nEasy with 3Γ—4 min at race power\, 3 min easy between.\n\nhttps://www.metrica.fit/races/im703-aix-en-provence/train ing-plan#week-16 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 16 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w16-d2-3@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270519 DTEND;VALUE=DATE:20270520 SUMMARY:🏊 Swim Β· easy (0:25) DESCRIPTION:Week 16 Β· Race week\nEasy with a few race-pace 50s.\n\nhttps:/ /www.metrica.fit/races/im703-aix-en-provence/training-plan#week-16 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 16 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w16-d2-4@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270519 DTEND;VALUE=DATE:20270520 SUMMARY:πŸƒ Run Β· easy (0:20) DESCRIPTION:Week 16 Β· Race week\nEasy with 4 strides.\n\nhttps://www.metri ca.fit/races/im703-aix-en-provence/training-plan#week-16 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 16 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w16-d4-6@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270521 DTEND;VALUE=DATE:20270522 SUMMARY:🏊 Swim Β· shake-out (0:20) DESCRIPTION:Week 16 Β· Race week\nEasy\, ideally on the course: sight the b uoys\, feel the water.\n\nhttps://www.metrica.fit/races/im703-aix-en-prove nce/training-plan#week-16 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 16 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w16-d5-7@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270522 DTEND;VALUE=DATE:20270523 SUMMARY:🚴 Bike Β· check ride (0:30) DESCRIPTION:Week 16 Β· Race week\n30 min easy with 3Γ—1 min at race power β€” check gears and brakes\, then rack it.\n\nhttps://www.metrica.fit/race s/im703-aix-en-provence/training-plan#week-16 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 16 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w16-d5-8@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270522 DTEND;VALUE=DATE:20270523 SUMMARY:πŸƒ Run Β· shake-out (0:10) DESCRIPTION:Week 16 Β· Race week\n10 min easy with 3 strides.\n\nhttps://ww w.metrica.fit/races/im703-aix-en-provence/training-plan#week-16 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 16 TRANSP:TRANSPARENT END:VEVENT BEGIN:VEVENT UID:im703-aix-en-provence-standard-w16-d6-9@metrica.fit DTSTAMP:20261112T111110Z DTSTART;VALUE=DATE:20270523 DTEND;VALUE=DATE:20270524 SUMMARY:🏁 RACE DAY DESCRIPTION:Week 16 Β· Race week\nSwim calm\, ride your power\, run the fir st 5 km slower than you want to. Eat and drink to plan.\n\nhttps://www.met rica.fit/races/im703-aix-en-provence/training-plan#week-16 URL:https://www.metrica.fit/races/im703-aix-en-provence/training-plan#week- 16 TRANSP:TRANSPARENT END:VEVENT END:VCALENDAR