BEGIN:VCALENDAR
VERSION:2.0
PRODID:-//metrica.fit//Training plan//EN
CALSCALE:GREGORIAN
METHOD:PUBLISH
X-WR-CALNAME:IRONMAN 70.3 Pucon · 16-week plan (~10 h a week)
BEGIN:VEVENT
UID:im703-pucon-standard-w1-d0-0@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20260921
DTEND;VALUE=DATE:20260922
SUMMARY:🏋️ Strength & mobility (0:30)
DESCRIPTION:Week 1 · Base\nSquats\, split squats\, single-leg deadlifts\, 
 calf raises\, planks — 3 sets of 8–12. Then 10 min mobility.\n\nhttps:
 //www.metrica.fit/races/im703-pucon/training-plan#week-1
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-1
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w1-d1-1@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20260922
DTEND;VALUE=DATE:20260923
SUMMARY:🏊 Swim · technique (0:45)
DESCRIPTION:Week 1 · Base\nWarm-up 300 m easy. Drills 8×50 m (catch-up\, 
 fingertip drag\, 6-kick switch)\, 20 s rest. Main 6×100 m smooth at RPE 5
 \, 20 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/races/im703-puco
 n/training-plan#week-1
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-1
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w1-d1-2@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20260922
DTEND;VALUE=DATE:20260923
SUMMARY:🏃 Run · hills (0:45)
DESCRIPTION:Week 1 · Base\nEasy 15 min. 8×30 s up a moderate hill\, hard 
 but smooth\, walk/jog down. Easy to finish.\n\nhttps://www.metrica.fit/rac
 es/im703-pucon/training-plan#week-1
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-1
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w1-d2-3@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20260923
DTEND;VALUE=DATE:20260924
SUMMARY:🚴 Bike · sweet spot (1:00)
DESCRIPTION:Week 1 · Base\n10 min warm-up. 3×10 min at 88–92% FTP (RPE 
 6–7)\, 5 min easy between. Cool-down.\n\nhttps://www.metrica.fit/races/i
 m703-pucon/training-plan#week-1
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-1
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w1-d3-4@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20260924
DTEND;VALUE=DATE:20260925
SUMMARY:🏊 Swim · aerobic (0:45)
DESCRIPTION:Week 1 · Base\nWarm-up 300 m. Main 3×400 m steady (RPE 4–5)
 \, 30 s rest\, breathing every 3 strokes. Cool-down 200 m.\n\nhttps://www.
 metrica.fit/races/im703-pucon/training-plan#week-1
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-1
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w1-d3-5@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20260924
DTEND;VALUE=DATE:20260925
SUMMARY:🏃 Run · easy (0:40)
DESCRIPTION:Week 1 · Base\nEasy Z2\, conversational. 4×20 s strides at th
 e end.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-1
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-1
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w1-d4-6@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20260925
DTEND;VALUE=DATE:20260926
SUMMARY:🚴 Bike · easy (0:45)
DESCRIPTION:Week 1 · Base\nEasy Z2 spin\, indoors is fine. Smooth pedallin
 g\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-pucon/training-pla
 n#week-1
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-1
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w1-d5-7@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20260926
DTEND;VALUE=DATE:20260927
SUMMARY:🚴 Long ride (2:00)
DESCRIPTION:Week 1 · 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-pucon/training-plan#week-1
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-1
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w1-d6-8@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20260927
DTEND;VALUE=DATE:20260928
SUMMARY:🏃 Long run (1:00)
DESCRIPTION:Week 1 · Base\nEasy Z2. Walk the aid-station minute if you lik
 e — it’s a habit worth having on race day.\n\nhttps://www.metrica.fit/
 races/im703-pucon/training-plan#week-1
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-1
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w1-d6-9@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20260927
DTEND;VALUE=DATE:20260928
SUMMARY:🏊 Swim · recovery (0:30)
DESCRIPTION:Week 1 · 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-pucon/training-plan#week-1
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-1
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w2-d0-0@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20260928
DTEND;VALUE=DATE:20260929
SUMMARY:🏋️ Strength & mobility (0:30)
DESCRIPTION:Week 2 · Base\nSquats\, split squats\, single-leg deadlifts\, 
 calf raises\, planks — 3 sets of 8–12. Then 10 min mobility.\n\nhttps:
 //www.metrica.fit/races/im703-pucon/training-plan#week-2
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-2
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w2-d1-1@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20260929
DTEND;VALUE=DATE:20260930
SUMMARY:🏊 Swim · technique (0:50)
DESCRIPTION:Week 2 · Base\nWarm-up 300 m easy. Drills 8×50 m (catch-up\, 
 fingertip drag\, 6-kick switch)\, 20 s rest. Main 6×100 m smooth at RPE 5
 \, 20 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/races/im703-puco
 n/training-plan#week-2
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-2
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w2-d1-2@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20260929
DTEND;VALUE=DATE:20260930
SUMMARY:🏃 Run · hills (0:45)
DESCRIPTION:Week 2 · Base\nEasy 15 min. 8×30 s up a moderate hill\, hard 
 but smooth\, walk/jog down. Easy to finish.\n\nhttps://www.metrica.fit/rac
 es/im703-pucon/training-plan#week-2
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-2
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w2-d2-3@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20260930
DTEND;VALUE=DATE:20261001
SUMMARY:🚴 Bike · sweet spot (1:00)
DESCRIPTION:Week 2 · Base\n10 min warm-up. 3×12 min at 88–92% FTP (RPE 
 6–7)\, 5 min easy between. Cool-down.\n\nhttps://www.metrica.fit/races/i
 m703-pucon/training-plan#week-2
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-2
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w2-d3-4@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261001
DTEND;VALUE=DATE:20261002
SUMMARY:🏊 Swim · aerobic (0:45)
DESCRIPTION:Week 2 · Base\nWarm-up 300 m. Main 3×400 m steady (RPE 4–5)
 \, 30 s rest\, breathing every 3 strokes. Cool-down 200 m.\n\nhttps://www.
 metrica.fit/races/im703-pucon/training-plan#week-2
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-2
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w2-d3-5@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261001
DTEND;VALUE=DATE:20261002
SUMMARY:🏃 Run · easy (0:40)
DESCRIPTION:Week 2 · Base\nEasy Z2\, conversational. 4×20 s strides at th
 e end.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-2
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-2
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w2-d4-6@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261002
DTEND;VALUE=DATE:20261003
SUMMARY:🚴 Bike · easy (0:50)
DESCRIPTION:Week 2 · Base\nEasy Z2 spin\, indoors is fine. Smooth pedallin
 g\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-pucon/training-pla
 n#week-2
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-2
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w2-d5-7@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261003
DTEND;VALUE=DATE:20261004
SUMMARY:🚴 Long ride (2:15)
DESCRIPTION:Week 2 · 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-pucon/training-plan#week-2
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-2
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w2-d6-8@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261004
DTEND;VALUE=DATE:20261005
SUMMARY:🏃 Long run (1:05)
DESCRIPTION:Week 2 · Base\nEasy Z2. Walk the aid-station minute if you lik
 e — it’s a habit worth having on race day.\n\nhttps://www.metrica.fit/
 races/im703-pucon/training-plan#week-2
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-2
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w2-d6-9@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261004
DTEND;VALUE=DATE:20261005
SUMMARY:🏊 Swim · recovery (0:30)
DESCRIPTION:Week 2 · 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-pucon/training-plan#week-2
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-2
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w3-d0-0@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261005
DTEND;VALUE=DATE:20261006
SUMMARY:🏋️ Strength & mobility (0:30)
DESCRIPTION:Week 3 · Base\nSquats\, split squats\, single-leg deadlifts\, 
 calf raises\, planks — 3 sets of 8–12. Then 10 min mobility.\n\nhttps:
 //www.metrica.fit/races/im703-pucon/training-plan#week-3
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-3
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w3-d1-1@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261006
DTEND;VALUE=DATE:20261007
SUMMARY:🏊 Swim · technique (0:50)
DESCRIPTION:Week 3 · Base\nWarm-up 300 m easy. Drills 8×50 m (catch-up\, 
 fingertip drag\, 6-kick switch)\, 20 s rest. Main 6×100 m smooth at RPE 5
 \, 20 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/races/im703-puco
 n/training-plan#week-3
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-3
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w3-d1-2@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261006
DTEND;VALUE=DATE:20261007
SUMMARY:🏃 Run · hills (0:50)
DESCRIPTION:Week 3 · Base\nEasy 15 min. 10×30 s up a moderate hill\, hard
  but smooth\, walk/jog down. Easy to finish.\n\nhttps://www.metrica.fit/ra
 ces/im703-pucon/training-plan#week-3
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-3
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w3-d2-3@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261007
DTEND;VALUE=DATE:20261008
SUMMARY:🚴 Bike · sweet spot (1:05)
DESCRIPTION:Week 3 · Base\n10 min warm-up. 2×20 min at 88–92% FTP (RPE 
 6–7)\, 5 min easy between. Cool-down.\n\nhttps://www.metrica.fit/races/i
 m703-pucon/training-plan#week-3
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-3
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w3-d3-4@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261008
DTEND;VALUE=DATE:20261009
SUMMARY:🏊 Swim · aerobic (0:50)
DESCRIPTION:Week 3 · Base\nWarm-up 300 m. Main 3×400 m steady (RPE 4–5)
 \, 30 s rest\, breathing every 3 strokes. Cool-down 200 m.\n\nhttps://www.
 metrica.fit/races/im703-pucon/training-plan#week-3
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-3
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w3-d3-5@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261008
DTEND;VALUE=DATE:20261009
SUMMARY:🏃 Run · easy (0:45)
DESCRIPTION:Week 3 · Base\nEasy Z2\, conversational. 4×20 s strides at th
 e end.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-3
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-3
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w3-d4-6@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261009
DTEND;VALUE=DATE:20261010
SUMMARY:🚴 Bike · easy (0:50)
DESCRIPTION:Week 3 · Base\nEasy Z2 spin\, indoors is fine. Smooth pedallin
 g\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-pucon/training-pla
 n#week-3
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-3
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w3-d5-7@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261010
DTEND;VALUE=DATE:20261011
SUMMARY:🚴 Long ride (2:30)
DESCRIPTION:Week 3 · 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-pucon/training-plan#week-3
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-3
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w3-d5-8@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261010
DTEND;VALUE=DATE:20261011
SUMMARY:🏃 Brick run (0:10)
DESCRIPTION:Week 3 · Base\nStraight off the bike: easy\, short strides\, f
 ind your run legs.\n\nhttps://www.metrica.fit/races/im703-pucon/training-p
 lan#week-3
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-3
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w3-d6-9@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261011
DTEND;VALUE=DATE:20261012
SUMMARY:🏃 Long run (1:10)
DESCRIPTION:Week 3 · Base\nEasy Z2. Walk the aid-station minute if you lik
 e — it’s a habit worth having on race day.\n\nhttps://www.metrica.fit/
 races/im703-pucon/training-plan#week-3
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-3
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w3-d6-10@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261011
DTEND;VALUE=DATE:20261012
SUMMARY:🏊 Swim · recovery (0:35)
DESCRIPTION:Week 3 · 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-pucon/training-plan#week-3
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-3
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w4-d0-0@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261012
DTEND;VALUE=DATE:20261013
SUMMARY:🏋️ Strength & mobility (0:20)
DESCRIPTION:Week 4 · Base (recovery)\nSquats\, split squats\, single-leg d
 eadlifts\, calf raises\, planks — 3 sets of 8–12. Then 10 min mobility
 .\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-4
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-4
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w4-d1-1@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261013
DTEND;VALUE=DATE:20261014
SUMMARY:🏊 Swim · technique (0:40)
DESCRIPTION:Week 4 · Base (recovery)\nWarm-up 300 m easy. Drills 8×50 m (
 catch-up\, fingertip drag\, 6-kick switch)\, 20 s rest. Main 6×100 m smoo
 th at RPE 5\, 20 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/races
 /im703-pucon/training-plan#week-4
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-4
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w4-d1-2@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261013
DTEND;VALUE=DATE:20261014
SUMMARY:🏃 Run · easy + strides (0:35)
DESCRIPTION:Week 4 · Base (recovery)\nEasy Z2 with 6×20 s relaxed strides
 .\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-4
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-4
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w4-d2-3@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261014
DTEND;VALUE=DATE:20261015
SUMMARY:🚴 Bike · easy spin (0:45)
DESCRIPTION:Week 4 · Base (recovery)\nEasy spin with 4×1 min high cadence
  (100+ rpm). Keep it light — this is a recovery week.\n\nhttps://www.met
 rica.fit/races/im703-pucon/training-plan#week-4
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-4
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w4-d3-4@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261015
DTEND;VALUE=DATE:20261016
SUMMARY:🏊 Swim · aerobic (0:35)
DESCRIPTION:Week 4 · Base (recovery)\nWarm-up 300 m. Main 3×400 m steady 
 (RPE 4–5)\, 30 s rest\, breathing every 3 strokes. Cool-down 200 m.\n\nh
 ttps://www.metrica.fit/races/im703-pucon/training-plan#week-4
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-4
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w4-d3-5@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261015
DTEND;VALUE=DATE:20261016
SUMMARY:🏃 Run · easy (0:30)
DESCRIPTION:Week 4 · Base (recovery)\nEasy Z2\, conversational. 4×20 s st
 rides at the end.\n\nhttps://www.metrica.fit/races/im703-pucon/training-pl
 an#week-4
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-4
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w4-d4-6@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261016
DTEND;VALUE=DATE:20261017
SUMMARY:🚴 Bike · easy (0:40)
DESCRIPTION:Week 4 · Base (recovery)\nEasy Z2 spin\, indoors is fine. Smoo
 th pedalling\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-pucon/t
 raining-plan#week-4
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-4
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w4-d5-7@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261017
DTEND;VALUE=DATE:20261018
SUMMARY:🚴 Long ride · easy (1:40)
DESCRIPTION:Week 4 · Base (recovery)\nSteady Z2. Practise eating every 20 
 minutes.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-4
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-4
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w4-d6-8@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261018
DTEND;VALUE=DATE:20261019
SUMMARY:🏃 Long run · easy (0:50)
DESCRIPTION:Week 4 · Base (recovery)\nEasy Z2.\n\nhttps://www.metrica.fit/
 races/im703-pucon/training-plan#week-4
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-4
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w5-d0-0@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261019
DTEND;VALUE=DATE:20261020
SUMMARY:🏋️ Strength & mobility (0:30)
DESCRIPTION:Week 5 · Build 1\nSquats\, split squats\, single-leg deadlifts
 \, calf raises\, planks — 3 sets of 8–12. Then 10 min mobility.\n\nhtt
 ps://www.metrica.fit/races/im703-pucon/training-plan#week-5
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-5
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w5-d1-1@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261020
DTEND;VALUE=DATE:20261021
SUMMARY:🏊 Swim · threshold (0:55)
DESCRIPTION:Week 5 · Build 1\nWarm-up 400 m. Main 8×100 m at CSS pace (yo
 ur 1\,500 m time-trial pace)\, 15 s rest. 4×50 m fast/easy. Cool-down 200
  m.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-5
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-5
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w5-d1-2@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261020
DTEND;VALUE=DATE:20261021
SUMMARY:🏃 Run · threshold (0:50)
DESCRIPTION:Week 5 · Build 1\nEasy 15 min. 5×1 km at threshold (10 km rac
 e effort)\, 2 min jog. Easy to finish.\n\nhttps://www.metrica.fit/races/im
 703-pucon/training-plan#week-5
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-5
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w5-d2-3@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261021
DTEND;VALUE=DATE:20261022
SUMMARY:🚴 Bike · threshold (1:10)
DESCRIPTION:Week 5 · Build 1\n15 min warm-up. 4×8 min at 95–100% FTP\, 
 4 min easy between. Cool-down.\n\nhttps://www.metrica.fit/races/im703-puco
 n/training-plan#week-5
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-5
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w5-d3-4@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261022
DTEND;VALUE=DATE:20261023
SUMMARY:🏊 Swim · endurance (0:50)
DESCRIPTION:Week 5 · Build 1\nWarm-up 400 m. Main 3×500 m steady at CSS +
  5 s/100 m\, 30 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/races/
 im703-pucon/training-plan#week-5
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-5
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w5-d3-5@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261022
DTEND;VALUE=DATE:20261023
SUMMARY:🏃 Run · easy (0:45)
DESCRIPTION:Week 5 · Build 1\nEasy Z2\, conversational. Run by feel\, not 
 pace.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-5
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-5
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w5-d4-6@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261023
DTEND;VALUE=DATE:20261024
SUMMARY:🚴 Bike · easy (0:55)
DESCRIPTION:Week 5 · Build 1\nEasy Z2 spin\, indoors is fine. Smooth pedal
 ling\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-pucon/training-
 plan#week-5
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-5
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w5-d5-7@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261024
DTEND;VALUE=DATE:20261025
SUMMARY:🚴 Long ride + tempo (2:30)
DESCRIPTION:Week 5 · Build 1\nZ2\, with 2×15 min at 80–85% FTP in the s
 econd hour. 60–80 g carbs an hour.\n\nhttps://www.metrica.fit/races/im70
 3-pucon/training-plan#week-5
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-5
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w5-d5-8@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261024
DTEND;VALUE=DATE:20261025
SUMMARY:🏃 Brick run (0:15)
DESCRIPTION:Week 5 · Build 1\nStraight off the bike: 5 min easy\, then ste
 ady (RPE 6).\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#we
 ek-5
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-5
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w5-d6-9@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261025
DTEND;VALUE=DATE:20261026
SUMMARY:🏃 Long run (1:15)
DESCRIPTION:Week 5 · Build 1\nZ2\, last 15 min steady (RPE 6). Take a gel 
 every 30–40 minutes.\n\nhttps://www.metrica.fit/races/im703-pucon/traini
 ng-plan#week-5
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-5
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w5-d6-10@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261025
DTEND;VALUE=DATE:20261026
SUMMARY:🏊 Swim · recovery (0:35)
DESCRIPTION:Week 5 · 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-pucon/training-plan#week-5
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-5
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w6-d0-0@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261026
DTEND;VALUE=DATE:20261027
SUMMARY:🏋️ Strength & mobility (0:30)
DESCRIPTION:Week 6 · Build 1\nSquats\, split squats\, single-leg deadlifts
 \, calf raises\, planks — 3 sets of 8–12. Then 10 min mobility.\n\nhtt
 ps://www.metrica.fit/races/im703-pucon/training-plan#week-6
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-6
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w6-d1-1@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261027
DTEND;VALUE=DATE:20261028
SUMMARY:🏊 Swim · threshold (0:55)
DESCRIPTION:Week 6 · Build 1\nWarm-up 400 m. Main 8×100 m at CSS pace (yo
 ur 1\,500 m time-trial pace)\, 15 s rest. 4×50 m fast/easy. Cool-down 200
  m.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-6
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-6
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w6-d1-2@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261027
DTEND;VALUE=DATE:20261028
SUMMARY:🏃 Run · threshold (0:55)
DESCRIPTION:Week 6 · Build 1\nEasy 15 min. 4×1.6 km at threshold (10 km r
 ace effort)\, 2 min jog. Easy to finish.\n\nhttps://www.metrica.fit/races/
 im703-pucon/training-plan#week-6
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-6
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w6-d2-3@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261028
DTEND;VALUE=DATE:20261029
SUMMARY:🚴 Bike · threshold (1:15)
DESCRIPTION:Week 6 · Build 1\n15 min warm-up. 3×12 min at 95–100% FTP\,
  4 min easy between. Cool-down.\n\nhttps://www.metrica.fit/races/im703-puc
 on/training-plan#week-6
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-6
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w6-d3-4@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261029
DTEND;VALUE=DATE:20261030
SUMMARY:🏊 Swim · endurance (0:55)
DESCRIPTION:Week 6 · Build 1\nWarm-up 400 m. Main 3×500 m steady at CSS +
  5 s/100 m\, 30 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/races/
 im703-pucon/training-plan#week-6
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-6
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w6-d3-5@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261029
DTEND;VALUE=DATE:20261030
SUMMARY:🏃 Run · easy (0:45)
DESCRIPTION:Week 6 · Build 1\nEasy Z2\, conversational. Run by feel\, not 
 pace.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-6
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-6
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w6-d4-6@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261030
DTEND;VALUE=DATE:20261031
SUMMARY:🚴 Bike · easy (1:00)
DESCRIPTION:Week 6 · Build 1\nEasy Z2 spin\, indoors is fine. Smooth pedal
 ling\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-pucon/training-
 plan#week-6
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-6
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w6-d5-7@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261031
DTEND;VALUE=DATE:20261101
SUMMARY:🚴 Long ride + tempo (2:50)
DESCRIPTION:Week 6 · Build 1\nZ2\, with 2×15 min at 80–85% FTP in the s
 econd hour. 60–80 g carbs an hour.\n\nhttps://www.metrica.fit/races/im70
 3-pucon/training-plan#week-6
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-6
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w6-d5-8@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261031
DTEND;VALUE=DATE:20261101
SUMMARY:🏃 Brick run (0:15)
DESCRIPTION:Week 6 · Build 1\nStraight off the bike: 5 min easy\, then ste
 ady (RPE 6).\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#we
 ek-6
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-6
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w6-d6-9@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261101
DTEND;VALUE=DATE:20261102
SUMMARY:🏃 Long run (1:20)
DESCRIPTION:Week 6 · Build 1\nZ2\, last 15 min steady (RPE 6). Take a gel 
 every 30–40 minutes.\n\nhttps://www.metrica.fit/races/im703-pucon/traini
 ng-plan#week-6
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-6
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w6-d6-10@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261101
DTEND;VALUE=DATE:20261102
SUMMARY:🏊 Swim · recovery (0:35)
DESCRIPTION:Week 6 · 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-pucon/training-plan#week-6
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-6
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w7-d0-0@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261102
DTEND;VALUE=DATE:20261103
SUMMARY:🏋️ Strength & mobility (0:30)
DESCRIPTION:Week 7 · Build 1\nSquats\, split squats\, single-leg deadlifts
 \, calf raises\, planks — 3 sets of 8–12. Then 10 min mobility.\n\nhtt
 ps://www.metrica.fit/races/im703-pucon/training-plan#week-7
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-7
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w7-d1-1@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261103
DTEND;VALUE=DATE:20261104
SUMMARY:🏊 Swim · threshold (1:00)
DESCRIPTION:Week 7 · Build 1\nWarm-up 400 m. Main 10×100 m at CSS pace (y
 our 1\,500 m time-trial pace)\, 15 s rest. 4×50 m fast/easy. Cool-down 20
 0 m.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-7
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-7
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w7-d1-2@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261103
DTEND;VALUE=DATE:20261104
SUMMARY:🏃 Run · threshold (0:55)
DESCRIPTION:Week 7 · Build 1\nEasy 15 min. 3×2 km at threshold (10 km rac
 e effort)\, 2 min jog. Easy to finish.\n\nhttps://www.metrica.fit/races/im
 703-pucon/training-plan#week-7
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-7
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w7-d2-3@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261104
DTEND;VALUE=DATE:20261105
SUMMARY:🚴 Bike · threshold (1:15)
DESCRIPTION:Week 7 · Build 1\n15 min warm-up. 3×15 min at 95–100% FTP\,
  4 min easy between. Cool-down.\n\nhttps://www.metrica.fit/races/im703-puc
 on/training-plan#week-7
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-7
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w7-d3-4@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261105
DTEND;VALUE=DATE:20261106
SUMMARY:🏊 Swim · endurance (0:55)
DESCRIPTION:Week 7 · Build 1\nWarm-up 400 m. Main 3×500 m steady at CSS +
  5 s/100 m\, 30 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/races/
 im703-pucon/training-plan#week-7
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-7
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w7-d3-5@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261105
DTEND;VALUE=DATE:20261106
SUMMARY:🏃 Run · easy (0:50)
DESCRIPTION:Week 7 · Build 1\nEasy Z2\, conversational. Run by feel\, not 
 pace.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-7
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-7
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w7-d4-6@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261106
DTEND;VALUE=DATE:20261107
SUMMARY:🚴 Bike · easy (1:00)
DESCRIPTION:Week 7 · Build 1\nEasy Z2 spin\, indoors is fine. Smooth pedal
 ling\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-pucon/training-
 plan#week-7
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-7
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w7-d5-7@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261107
DTEND;VALUE=DATE:20261108
SUMMARY:🚴 Long ride + tempo (3:05)
DESCRIPTION:Week 7 · Build 1\nZ2\, with 3×15 min at 80–85% FTP in the s
 econd hour. 60–80 g carbs an hour.\n\nhttps://www.metrica.fit/races/im70
 3-pucon/training-plan#week-7
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-7
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w7-d5-8@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261107
DTEND;VALUE=DATE:20261108
SUMMARY:🏃 Brick run (0:20)
DESCRIPTION:Week 7 · Build 1\nStraight off the bike: 5 min easy\, then ste
 ady (RPE 6).\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#we
 ek-7
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-7
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w7-d6-9@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261108
DTEND;VALUE=DATE:20261109
SUMMARY:🏃 Long run (1:25)
DESCRIPTION:Week 7 · Build 1\nZ2\, last 15 min steady (RPE 6). Take a gel 
 every 30–40 minutes.\n\nhttps://www.metrica.fit/races/im703-pucon/traini
 ng-plan#week-7
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-7
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w7-d6-10@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261108
DTEND;VALUE=DATE:20261109
SUMMARY:🏊 Swim · recovery (0:40)
DESCRIPTION:Week 7 · 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-pucon/training-plan#week-7
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-7
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w8-d0-0@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261109
DTEND;VALUE=DATE:20261110
SUMMARY:🏋️ Strength & mobility (0:20)
DESCRIPTION:Week 8 · Build 1 (recovery)\nSquats\, split squats\, single-le
 g deadlifts\, calf raises\, planks — 3 sets of 8–12. Then 10 min mobil
 ity.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-8
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-8
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w8-d1-1@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261110
DTEND;VALUE=DATE:20261111
SUMMARY:🏊 Swim · threshold (0:45)
DESCRIPTION:Week 8 · Build 1 (recovery)\nWarm-up 400 m. Main 10×100 m at 
 CSS pace (your 1\,500 m time-trial pace)\, 15 s rest. 4×50 m fast/easy. C
 ool-down 200 m.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan
 #week-8
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-8
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w8-d1-2@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261110
DTEND;VALUE=DATE:20261111
SUMMARY:🏃 Run · easy + strides (0:40)
DESCRIPTION:Week 8 · Build 1 (recovery)\nEasy Z2 with 6×20 s relaxed stri
 des.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-8
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-8
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w8-d2-3@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261111
DTEND;VALUE=DATE:20261112
SUMMARY:🚴 Bike · easy spin (0:50)
DESCRIPTION:Week 8 · Build 1 (recovery)\nEasy spin with 4×1 min high cade
 nce (100+ rpm). Keep it light — this is a recovery week.\n\nhttps://www.
 metrica.fit/races/im703-pucon/training-plan#week-8
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-8
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w8-d3-4@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261112
DTEND;VALUE=DATE:20261113
SUMMARY:🏊 Swim · endurance (0:40)
DESCRIPTION:Week 8 · Build 1 (recovery)\nWarm-up 400 m. Main 3×500 m stea
 dy at CSS + 5 s/100 m\, 30 s rest. Cool-down 200 m.\n\nhttps://www.metrica
 .fit/races/im703-pucon/training-plan#week-8
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-8
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w8-d3-5@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261112
DTEND;VALUE=DATE:20261113
SUMMARY:🏃 Run · easy (0:35)
DESCRIPTION:Week 8 · Build 1 (recovery)\nEasy Z2\, conversational. Run by 
 feel\, not pace.\n\nhttps://www.metrica.fit/races/im703-pucon/training-pla
 n#week-8
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-8
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w8-d4-6@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261113
DTEND;VALUE=DATE:20261114
SUMMARY:🚴 Bike · easy (0:40)
DESCRIPTION:Week 8 · Build 1 (recovery)\nEasy Z2 spin\, indoors is fine. S
 mooth pedalling\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-puco
 n/training-plan#week-8
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-8
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w8-d5-7@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261114
DTEND;VALUE=DATE:20261115
SUMMARY:🚴 Long ride · easy (2:00)
DESCRIPTION:Week 8 · Build 1 (recovery)\nSteady Z2. Practise eating every 
 20 minutes.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#wee
 k-8
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-8
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w8-d5-8@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261114
DTEND;VALUE=DATE:20261115
SUMMARY:🏃 Brick run (0:10)
DESCRIPTION:Week 8 · Build 1 (recovery)\nStraight off the bike: 5 min easy
 \, then steady (RPE 6).\n\nhttps://www.metrica.fit/races/im703-pucon/train
 ing-plan#week-8
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-8
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w8-d6-9@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261115
DTEND;VALUE=DATE:20261116
SUMMARY:🏃 Long run · easy (0:55)
DESCRIPTION:Week 8 · Build 1 (recovery)\nEasy Z2.\n\nhttps://www.metrica.f
 it/races/im703-pucon/training-plan#week-8
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-8
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w9-d0-0@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261116
DTEND;VALUE=DATE:20261117
SUMMARY:🏋️ Strength & mobility (0:25)
DESCRIPTION:Week 9 · Build 2\nMaintenance: 2 sets of the same moves\, ligh
 ter. Then 10 min mobility.\n\nhttps://www.metrica.fit/races/im703-pucon/tr
 aining-plan#week-9
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-9
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w9-d1-1@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261117
DTEND;VALUE=DATE:20261118
SUMMARY:🏊 Swim · race-pace sets (1:00)
DESCRIPTION:Week 9 · Build 2\nWarm-up 400 m. Main 3×(4×100 m at CSS\, 10
  s rest)\, 60 s between rounds. Cool-down 200 m.\n\nhttps://www.metrica.fi
 t/races/im703-pucon/training-plan#week-9
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-9
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w9-d1-2@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261117
DTEND;VALUE=DATE:20261118
SUMMARY:🏃 Run · race pace (0:55)
DESCRIPTION:Week 9 · Build 2\nEasy 15 min. 3×2.5 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-pucon/training-plan#week-9
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-9
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w9-d2-3@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261118
DTEND;VALUE=DATE:20261119
SUMMARY:🚴 Bike · race power (1:15)
DESCRIPTION:Week 9 · Build 2\n15 min warm-up. 3×15 min at 75–82% FTP (7
 0.3 race power) in the aero position\, 5 min easy between. Cool-down.\n\nh
 ttps://www.metrica.fit/races/im703-pucon/training-plan#week-9
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-9
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w9-d3-4@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261119
DTEND;VALUE=DATE:20261120
SUMMARY:🏊 Swim · endurance (0:55)
DESCRIPTION:Week 9 · Build 2\nWarm-up 400 m. Main 3×500 m steady at CSS +
  5 s/100 m\, 30 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/races/
 im703-pucon/training-plan#week-9
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-9
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w9-d3-5@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261119
DTEND;VALUE=DATE:20261120
SUMMARY:🏃 Run · easy (0:45)
DESCRIPTION:Week 9 · Build 2\nEasy Z2\, conversational. Run by feel\, not 
 pace.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-9
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-9
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w9-d4-6@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261120
DTEND;VALUE=DATE:20261121
SUMMARY:🚴 Bike · easy (1:00)
DESCRIPTION:Week 9 · Build 2\nEasy Z2 spin\, indoors is fine. Smooth pedal
 ling\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-pucon/training-
 plan#week-9
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-9
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w9-d5-7@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261121
DTEND;VALUE=DATE:20261122
SUMMARY:🚴 Long ride + race power (3:00)
DESCRIPTION:Week 9 · Build 2\nZ2\, with 2×20 min at 70.3 race power (75
 –82% FTP) in the aero bars. Race-day fuelling: 70–90 g carbs an hour.\
 n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-9
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-9
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w9-d5-8@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261121
DTEND;VALUE=DATE:20261122
SUMMARY:🏃 Brick run · race pace (0:20)
DESCRIPTION:Week 9 · 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-pucon/training-plan#week-9
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-9
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w9-d6-9@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261122
DTEND;VALUE=DATE:20261123
SUMMARY:🏃 Long run + race pace (1:25)
DESCRIPTION:Week 9 · Build 2\nZ2 with the last 20 min at 70.3 run pace. Ra
 ce-day gels.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#we
 ek-9
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-9
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w9-d6-10@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261122
DTEND;VALUE=DATE:20261123
SUMMARY:🏊 Swim · recovery (0:35)
DESCRIPTION:Week 9 · 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-pucon/training-plan#week-9
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-9
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w10-d0-0@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261123
DTEND;VALUE=DATE:20261124
SUMMARY:🏋️ Strength & mobility (0:25)
DESCRIPTION:Week 10 · Build 2\nMaintenance: 2 sets of the same moves\, lig
 hter. Then 10 min mobility.\n\nhttps://www.metrica.fit/races/im703-pucon/t
 raining-plan#week-10
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-10
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w10-d1-1@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261124
DTEND;VALUE=DATE:20261125
SUMMARY:🏊 Swim · race-pace sets (1:00)
DESCRIPTION:Week 10 · Build 2\nWarm-up 400 m. Main 3×(4×100 m at CSS\, 1
 0 s rest)\, 60 s between rounds. Cool-down 200 m.\n\nhttps://www.metrica.f
 it/races/im703-pucon/training-plan#week-10
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-10
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w10-d1-2@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261124
DTEND;VALUE=DATE:20261125
SUMMARY:🏃 Run · race pace (0:55)
DESCRIPTION:Week 10 · Build 2\nEasy 15 min. 3×2.5 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-pucon/training-plan#week-10
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-10
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w10-d2-3@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261125
DTEND;VALUE=DATE:20261126
SUMMARY:🚴 Bike · race power (1:20)
DESCRIPTION:Week 10 · Build 2\n15 min warm-up. 3×15 min at 75–82% FTP (
 70.3 race power) in the aero position\, 5 min easy between. Cool-down.\n\n
 https://www.metrica.fit/races/im703-pucon/training-plan#week-10
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-10
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w10-d3-4@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261126
DTEND;VALUE=DATE:20261127
SUMMARY:🏊 Swim · endurance (0:55)
DESCRIPTION:Week 10 · Build 2\nWarm-up 400 m. Main 2×1\,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-pucon/training-plan#week-10
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-10
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w10-d3-5@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261126
DTEND;VALUE=DATE:20261127
SUMMARY:🏃 Run · easy (0:50)
DESCRIPTION:Week 10 · Build 2\nEasy Z2\, conversational. Run by feel\, not
  pace.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-10
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-10
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w10-d4-6@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261127
DTEND;VALUE=DATE:20261128
SUMMARY:🚴 Bike · easy (1:00)
DESCRIPTION:Week 10 · Build 2\nEasy Z2 spin\, indoors is fine. Smooth peda
 lling\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-pucon/training
 -plan#week-10
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-10
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w10-d5-7@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261128
DTEND;VALUE=DATE:20261129
SUMMARY:🚴 Long ride + race power (3:20)
DESCRIPTION:Week 10 · Build 2\nZ2\, with 2×30 min at 70.3 race power (75
 –82% FTP) in the aero bars. Race-day fuelling: 70–90 g carbs an hour.\
 n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-10
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-10
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w10-d5-8@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261128
DTEND;VALUE=DATE:20261129
SUMMARY:🏃 Brick run · race pace (0:25)
DESCRIPTION:Week 10 · 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-pucon/training-plan#week-10
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-10
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w10-d6-9@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261129
DTEND;VALUE=DATE:20261130
SUMMARY:🏃 Long run + race pace (1:30)
DESCRIPTION:Week 10 · Build 2\nZ2 with the last 20 min at 70.3 run pace. R
 ace-day gels.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#w
 eek-10
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-10
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w10-d6-10@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261129
DTEND;VALUE=DATE:20261130
SUMMARY:🏊 Swim · recovery (0:40)
DESCRIPTION:Week 10 · 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-pucon/training-plan#week-10
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-10
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w11-d0-0@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261130
DTEND;VALUE=DATE:20261201
SUMMARY:🏋️ Strength & mobility (0:25)
DESCRIPTION:Week 11 · Build 2\nMaintenance: 2 sets of the same moves\, lig
 hter. Then 10 min mobility.\n\nhttps://www.metrica.fit/races/im703-pucon/t
 raining-plan#week-11
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-11
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w11-d1-1@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261201
DTEND;VALUE=DATE:20261202
SUMMARY:🏊 Swim · race-pace sets (1:00)
DESCRIPTION:Week 11 · Build 2\nWarm-up 400 m. Main 3×(4×100 m at CSS\, 1
 0 s rest)\, 60 s between rounds. Cool-down 200 m.\n\nhttps://www.metrica.f
 it/races/im703-pucon/training-plan#week-11
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-11
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w11-d1-2@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261201
DTEND;VALUE=DATE:20261202
SUMMARY:🏃 Run · race pace (1:00)
DESCRIPTION:Week 11 · Build 2\nEasy 15 min. 3×3 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-pucon/training-plan#week-11
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-11
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w11-d2-3@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261202
DTEND;VALUE=DATE:20261203
SUMMARY:🚴 Bike · race power (1:20)
DESCRIPTION:Week 11 · Build 2\n15 min warm-up. 2×30 min at 75–82% FTP (
 70.3 race power) in the aero position\, 5 min easy between. Cool-down.\n\n
 https://www.metrica.fit/races/im703-pucon/training-plan#week-11
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-11
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w11-d3-4@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261203
DTEND;VALUE=DATE:20261204
SUMMARY:🏊 Swim · endurance (1:00)
DESCRIPTION:Week 11 · Build 2\nWarm-up 400 m. Main 2×1\,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-pucon/training-plan#week-11
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-11
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w11-d3-5@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261203
DTEND;VALUE=DATE:20261204
SUMMARY:🏃 Run · easy (0:50)
DESCRIPTION:Week 11 · Build 2\nEasy Z2\, conversational. Run by feel\, not
  pace.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-11
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-11
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w11-d4-6@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261204
DTEND;VALUE=DATE:20261205
SUMMARY:🚴 Bike · easy (1:05)
DESCRIPTION:Week 11 · Build 2\nEasy Z2 spin\, indoors is fine. Smooth peda
 lling\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-pucon/training
 -plan#week-11
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-11
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w11-d5-7@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261205
DTEND;VALUE=DATE:20261206
SUMMARY:🚴 Long ride + race power (3:30)
DESCRIPTION:Week 11 · Build 2\nZ2\, with 2×40 min at 70.3 race power (75
 –82% FTP) in the aero bars. Race-day fuelling: 70–90 g carbs an hour.\
 n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-11
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-11
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w11-d5-8@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261205
DTEND;VALUE=DATE:20261206
SUMMARY:🏃 Brick run · race pace (0:30)
DESCRIPTION:Week 11 · 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-pucon/training-plan#week-11
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-11
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w11-d6-9@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261206
DTEND;VALUE=DATE:20261207
SUMMARY:🏃 Long run + race pace (1:40)
DESCRIPTION:Week 11 · Build 2\nZ2 with the last 30 min at 70.3 run pace. R
 ace-day gels.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#w
 eek-11
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-11
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w11-d6-10@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261206
DTEND;VALUE=DATE:20261207
SUMMARY:🏊 Swim · recovery (0:40)
DESCRIPTION:Week 11 · 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-pucon/training-plan#week-11
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-11
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w12-d0-0@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261207
DTEND;VALUE=DATE:20261208
SUMMARY:🏋️ Strength & mobility (0:20)
DESCRIPTION:Week 12 · Build 2 (recovery)\nMaintenance: 2 sets of the same 
 moves\, lighter. Then 10 min mobility.\n\nhttps://www.metrica.fit/races/im
 703-pucon/training-plan#week-12
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-12
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w12-d1-1@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261208
DTEND;VALUE=DATE:20261209
SUMMARY:🏊 Swim · race-pace sets (0:45)
DESCRIPTION:Week 12 · Build 2 (recovery)\nWarm-up 400 m. Main 3×(4×100 m
  at CSS\, 10 s rest)\, 60 s between rounds. Cool-down 200 m.\n\nhttps://ww
 w.metrica.fit/races/im703-pucon/training-plan#week-12
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-12
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w12-d1-2@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261208
DTEND;VALUE=DATE:20261209
SUMMARY:🏃 Run · easy + strides (0:40)
DESCRIPTION:Week 12 · Build 2 (recovery)\nEasy Z2 with 6×20 s relaxed str
 ides.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-12
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-12
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w12-d2-3@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261209
DTEND;VALUE=DATE:20261210
SUMMARY:🚴 Bike · easy spin (0:55)
DESCRIPTION:Week 12 · Build 2 (recovery)\nEasy spin with 4×1 min high cad
 ence (100+ rpm). Keep it light — this is a recovery week.\n\nhttps://www
 .metrica.fit/races/im703-pucon/training-plan#week-12
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-12
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w12-d3-4@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261210
DTEND;VALUE=DATE:20261211
SUMMARY:🏊 Swim · endurance (0:40)
DESCRIPTION:Week 12 · Build 2 (recovery)\nWarm-up 400 m. Main 2×1\,000 m 
 steady at CSS + 5 s/100 m\, 30 s rest. Cool-down 200 m.\n\nhttps://www.met
 rica.fit/races/im703-pucon/training-plan#week-12
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-12
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w12-d3-5@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261210
DTEND;VALUE=DATE:20261211
SUMMARY:🏃 Run · easy (0:35)
DESCRIPTION:Week 12 · Build 2 (recovery)\nEasy Z2\, conversational. Run by
  feel\, not pace.\n\nhttps://www.metrica.fit/races/im703-pucon/training-pl
 an#week-12
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-12
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w12-d4-6@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261211
DTEND;VALUE=DATE:20261212
SUMMARY:🚴 Bike · easy (0:45)
DESCRIPTION:Week 12 · Build 2 (recovery)\nEasy Z2 spin\, indoors is fine. 
 Smooth pedalling\, 85–95 rpm.\n\nhttps://www.metrica.fit/races/im703-puc
 on/training-plan#week-12
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-12
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w12-d5-7@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261212
DTEND;VALUE=DATE:20261213
SUMMARY:🚴 Long ride · easy (2:10)
DESCRIPTION:Week 12 · Build 2 (recovery)\nSteady Z2. Practise eating every
  20 minutes.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#we
 ek-12
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-12
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w12-d5-8@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261212
DTEND;VALUE=DATE:20261213
SUMMARY:🏃 Brick run · race pace (0:15)
DESCRIPTION:Week 12 · 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-pucon/training-plan#week-12
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-12
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w12-d6-9@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261213
DTEND;VALUE=DATE:20261214
SUMMARY:🏃 Long run · easy (1:00)
DESCRIPTION:Week 12 · Build 2 (recovery)\nEasy Z2.\n\nhttps://www.metrica.
 fit/races/im703-pucon/training-plan#week-12
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-12
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w13-d1-1@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261215
DTEND;VALUE=DATE:20261216
SUMMARY:🏊 Swim · open water (1:00)
DESCRIPTION:Week 13 · Peak\nOpen water if you can (wetsuit): 2×15 min at 
 race effort\, sighting every 6 strokes\, plus 3 practice starts. Pool fall
 back: 2×800 m at race pace.\n\nhttps://www.metrica.fit/races/im703-pucon/
 training-plan#week-13
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-13
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w13-d1-2@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261215
DTEND;VALUE=DATE:20261216
SUMMARY:🏃 Run · race pace (0:55)
DESCRIPTION:Week 13 · Peak\nEasy 15 min. 2×4 km at 70.3 run pace\, 3 min 
 jog. Easy to finish.\n\nhttps://www.metrica.fit/races/im703-pucon/training
 -plan#week-13
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-13
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w13-d2-3@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261216
DTEND;VALUE=DATE:20261217
SUMMARY:🚴 Bike · race power + spikes (1:15)
DESCRIPTION:Week 13 · Peak\n15 min warm-up. 3×15 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-pucon/training-plan#week-13
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-13
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w13-d3-4@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261217
DTEND;VALUE=DATE:20261218
SUMMARY:🏊 Swim · endurance (0:55)
DESCRIPTION:Week 13 · Peak\nWarm-up 400 m. Main 2×1\,000 m steady at CSS 
 + 5 s/100 m\, 30 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/races
 /im703-pucon/training-plan#week-13
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-13
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w13-d3-5@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261217
DTEND;VALUE=DATE:20261218
SUMMARY:🏃 Run · easy (0:45)
DESCRIPTION:Week 13 · Peak\nEasy Z2\, conversational. Run by feel\, not pa
 ce.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-13
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-13
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w13-d4-6@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261218
DTEND;VALUE=DATE:20261219
SUMMARY:🚴 Bike · easy + cadence (1:00)
DESCRIPTION:Week 13 · Peak\nEasy Z2 with 5×1 min at 100+ rpm. Fresh legs 
 for the weekend.\n\nhttps://www.metrica.fit/races/im703-pucon/training-pla
 n#week-13
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-13
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w13-d5-7@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261219
DTEND;VALUE=DATE:20261220
SUMMARY:🚴 Race rehearsal ride (3:00)
DESCRIPTION:Week 13 · Peak\nDress rehearsal: race kit\, race bike\, race b
 reakfast. 2×45 min at race power with exactly your race-day fuel and flui
 ds.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-13
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-13
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w13-d5-8@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261219
DTEND;VALUE=DATE:20261220
SUMMARY:🏃 Brick run · race pace (0:30)
DESCRIPTION:Week 13 · 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-pucon/training-plan#week-13
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-13
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w13-d6-9@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261220
DTEND;VALUE=DATE:20261221
SUMMARY:🏃 Long run + race pace (1:30)
DESCRIPTION:Week 13 · Peak\nZ2 with 2×15 min at 70.3 run pace. Last long 
 run.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-13
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-13
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w13-d6-10@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261220
DTEND;VALUE=DATE:20261221
SUMMARY:🏊 Swim · recovery (0:40)
DESCRIPTION:Week 13 · 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-pucon/training-plan#week-13
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-13
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w14-d1-1@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261222
DTEND;VALUE=DATE:20261223
SUMMARY:🏊 Swim · open water (0:55)
DESCRIPTION:Week 14 · Peak\nOpen water if you can (wetsuit): 2×15 min at 
 race effort\, sighting every 6 strokes\, plus 3 practice starts. Pool fall
 back: 2×800 m at race pace.\n\nhttps://www.metrica.fit/races/im703-pucon/
 training-plan#week-14
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-14
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w14-d1-2@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261222
DTEND;VALUE=DATE:20261223
SUMMARY:🏃 Run · race pace (0:50)
DESCRIPTION:Week 14 · Peak\nEasy 15 min. 2×4 km at 70.3 run pace\, 3 min 
 jog. Easy to finish.\n\nhttps://www.metrica.fit/races/im703-pucon/training
 -plan#week-14
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-14
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w14-d2-3@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261223
DTEND;VALUE=DATE:20261224
SUMMARY:🚴 Bike · race power + spikes (1:15)
DESCRIPTION:Week 14 · Peak\n15 min warm-up. 3×15 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-pucon/training-plan#week-14
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-14
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w14-d3-4@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261224
DTEND;VALUE=DATE:20261225
SUMMARY:🏊 Swim · endurance (0:50)
DESCRIPTION:Week 14 · Peak\nWarm-up 400 m. Main 2×1\,000 m steady at CSS 
 + 5 s/100 m\, 30 s rest. Cool-down 200 m.\n\nhttps://www.metrica.fit/races
 /im703-pucon/training-plan#week-14
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-14
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w14-d3-5@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261224
DTEND;VALUE=DATE:20261225
SUMMARY:🏃 Run · easy (0:40)
DESCRIPTION:Week 14 · Peak\nEasy Z2\, conversational. Run by feel\, not pa
 ce.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-14
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-14
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w14-d4-6@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261225
DTEND;VALUE=DATE:20261226
SUMMARY:🚴 Bike · easy + cadence (0:55)
DESCRIPTION:Week 14 · Peak\nEasy Z2 with 5×1 min at 100+ rpm. Fresh legs 
 for the weekend.\n\nhttps://www.metrica.fit/races/im703-pucon/training-pla
 n#week-14
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-14
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w14-d5-7@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261226
DTEND;VALUE=DATE:20261227
SUMMARY:🚴 Long ride + race power (2:45)
DESCRIPTION:Week 14 · Peak\nZ2 with 3×20 min at race power. Last big ride
 .\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-14
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-14
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w14-d5-8@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261226
DTEND;VALUE=DATE:20261227
SUMMARY:🏃 Brick run · race pace (0:20)
DESCRIPTION:Week 14 · 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-pucon/training-plan#week-14
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-14
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w14-d6-9@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261227
DTEND;VALUE=DATE:20261228
SUMMARY:🏃 Long run + race pace (1:20)
DESCRIPTION:Week 14 · Peak\nZ2 with 2×15 min at 70.3 run pace. Last long 
 run.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-14
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-14
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w14-d6-10@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261227
DTEND;VALUE=DATE:20261228
SUMMARY:🏊 Swim · recovery (0:35)
DESCRIPTION:Week 14 · 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-pucon/training-plan#week-14
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-14
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w15-d1-1@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261229
DTEND;VALUE=DATE:20261230
SUMMARY:🏊 Swim · sharpen (0:45)
DESCRIPTION:Week 15 · Taper\nWarm-up 300 m. 6×100 m at race pace\, 20 s r
 est. 4×25 m fast. Cool-down 200 m.\n\nhttps://www.metrica.fit/races/im703
 -pucon/training-plan#week-15
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-15
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w15-d1-2@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261229
DTEND;VALUE=DATE:20261230
SUMMARY:🏃 Run · sharpen (0:40)
DESCRIPTION:Week 15 · Taper\nEasy 15 min. 5×2 min at 10 km pace\, 2 min j
 og. Easy to finish.\n\nhttps://www.metrica.fit/races/im703-pucon/training-
 plan#week-15
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-15
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w15-d2-3@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261230
DTEND;VALUE=DATE:20261231
SUMMARY:🚴 Bike · openers (1:00)
DESCRIPTION:Week 15 · Taper\n10 min easy. 3×5 min at race power\, 3 min e
 asy. 3×30 s fast. Spin out.\n\nhttps://www.metrica.fit/races/im703-pucon/
 training-plan#week-15
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-15
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w15-d3-4@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261231
DTEND;VALUE=DATE:20270101
SUMMARY:🏊 Swim · easy (0:40)
DESCRIPTION:Week 15 · Taper\nEasy 1\,500–2\,000 m with 4×50 m at race p
 ace. Leave the pool wanting more.\n\nhttps://www.metrica.fit/races/im703-p
 ucon/training-plan#week-15
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-15
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w15-d3-5@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20261231
DTEND;VALUE=DATE:20270101
SUMMARY:🏃 Run · easy (0:30)
DESCRIPTION:Week 15 · Taper\nEasy Z2\, conversational. Run by feel\, not p
 ace.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#week-15
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-15
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w15-d4-6@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20270101
DTEND;VALUE=DATE:20270102
SUMMARY:🚴 Bike · easy + cadence (0:45)
DESCRIPTION:Week 15 · Taper\nEasy Z2 with 5×1 min at 100+ rpm. Fresh legs
  for the weekend.\n\nhttps://www.metrica.fit/races/im703-pucon/training-pl
 an#week-15
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-15
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w15-d5-7@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20270102
DTEND;VALUE=DATE:20270103
SUMMARY:🚴 Shorter long ride (1:50)
DESCRIPTION:Week 15 · Taper\nZ2 with 3×10 min at race power. Check the bi
 ke: tyres\, gears\, nothing new from here.\n\nhttps://www.metrica.fit/race
 s/im703-pucon/training-plan#week-15
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-15
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w15-d5-8@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20270102
DTEND;VALUE=DATE:20270103
SUMMARY:🏃 Brick run (0:15)
DESCRIPTION:Week 15 · Taper\nStraight off the bike: 5 min easy\, then stea
 dy (RPE 6).\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#wee
 k-15
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-15
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w15-d6-9@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20270103
DTEND;VALUE=DATE:20270104
SUMMARY:🏃 Long run · short (1:00)
DESCRIPTION:Week 15 · Taper\nEasy Z2 with 3×3 min at race pace.\n\nhttps:
 //www.metrica.fit/races/im703-pucon/training-plan#week-15
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-15
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w15-d6-10@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20270103
DTEND;VALUE=DATE:20270104
SUMMARY:🏊 Swim · recovery (0:30)
DESCRIPTION:Week 15 · 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-pucon/training-plan#week-15
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-15
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w16-d0-0@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20270104
DTEND;VALUE=DATE:20270105
SUMMARY:🏊 Swim · race pace (0:30)
DESCRIPTION:Week 16 · Race week\n10 min easy\, 6×50 m at race pace\, easy
  to finish.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#wee
 k-16
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-16
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w16-d0-1@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20270104
DTEND;VALUE=DATE:20270105
SUMMARY:🏃 Run · openers (0:30)
DESCRIPTION:Week 16 · Race week\nEasy with 4×1 min at 70.3 pace.\n\nhttps
 ://www.metrica.fit/races/im703-pucon/training-plan#week-16
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-16
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w16-d1-2@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20270105
DTEND;VALUE=DATE:20270106
SUMMARY:🚴 Bike · openers (0:50)
DESCRIPTION:Week 16 · Race week\nEasy with 3×4 min at race power\, 3 min 
 easy between.\n\nhttps://www.metrica.fit/races/im703-pucon/training-plan#w
 eek-16
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-16
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w16-d2-3@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20270106
DTEND;VALUE=DATE:20270107
SUMMARY:🏊 Swim · easy (0:25)
DESCRIPTION:Week 16 · Race week\nEasy with a few race-pace 50s.\n\nhttps:/
 /www.metrica.fit/races/im703-pucon/training-plan#week-16
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-16
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w16-d2-4@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20270106
DTEND;VALUE=DATE:20270107
SUMMARY:🏃 Run · easy (0:20)
DESCRIPTION:Week 16 · Race week\nEasy with 4 strides.\n\nhttps://www.metri
 ca.fit/races/im703-pucon/training-plan#week-16
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-16
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w16-d4-6@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20270108
DTEND;VALUE=DATE:20270109
SUMMARY:🏊 Swim · shake-out (0:20)
DESCRIPTION:Week 16 · Race week\nEasy\, ideally on the course: sight the b
 uoys\, feel the water.\n\nhttps://www.metrica.fit/races/im703-pucon/traini
 ng-plan#week-16
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-16
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w16-d5-7@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20270109
DTEND;VALUE=DATE:20270110
SUMMARY:🚴 Bike · check ride (0:30)
DESCRIPTION:Week 16 · Race week\n30 min easy with 3×1 min at race power 
 — check gears and brakes\, then rack it.\n\nhttps://www.metrica.fit/race
 s/im703-pucon/training-plan#week-16
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-16
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w16-d5-8@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20270109
DTEND;VALUE=DATE:20270110
SUMMARY:🏃 Run · shake-out (0:10)
DESCRIPTION:Week 16 · Race week\n10 min easy with 3 strides.\n\nhttps://ww
 w.metrica.fit/races/im703-pucon/training-plan#week-16
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-16
TRANSP:TRANSPARENT
END:VEVENT
BEGIN:VEVENT
UID:im703-pucon-standard-w16-d6-9@metrica.fit
DTSTAMP:20261112T111110Z
DTSTART;VALUE=DATE:20270110
DTEND;VALUE=DATE:20270111
SUMMARY:🏁 RACE DAY
DESCRIPTION:Week 16 · 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-pucon/training-plan#week-16
URL:https://www.metrica.fit/races/im703-pucon/training-plan#week-16
TRANSP:TRANSPARENT
END:VEVENT
END:VCALENDAR