Day & Time

Session

Workout Details (Sets, Reps, Duration, Intensity Zones)

Key Objectives & Coaching Notes

Day 1: Arrival & Activation

Focus: Acclimatize, check equipment, and prepare the body for the week's training load.

Arrival & Prep

Athlete check-in. Unpack and build bike. Optional brief bike check with on-site mechanic if available.

Ensure all equipment is functional and ready for the week. Address any mechanical issues immediately.

Run: Shakeout

60 min easy run.
Intensity: Zone 1, building to low Zone 2. Explore the local running route around the resort.  Include strides on uphill section towards the resort. *self guided

Activate the neuromuscular system after travel. Focus on relaxed form and establishing a comfortable rhythm. Do not push the pace.

Afternoon

Swim: Technique

1,500 m - 2,000 m in the 25 m pool. Warm-up: 400 m easy. Main Set: 8 x (50 m drill / 50 m swim), focusing on a single technical element (e.g., high elbow catch). Cool-down: 200 m easy. Intensity: Zone 1. *self guided

Re-establish feel for the water. This is a purely technical session. Focus on quality of movement, not speed.

Evening

Welcome

Welcome drink at Cascada 

Get to know your fellow athletes!

Day 2: Technical Foundation & Aerobic Volume

Focus: Build aerobic endurance with a strong emphasis on proper technique in the swim and on the bike.

Morning

Swim: Aerobic

Coached Session: Swim 3,000 m - 4,000 m in the 25 m pool.

Warm-up: 600 m mixed strokes/drills. 

Main Set: 3 x (400 m pull buoy + paddles build with 60 sec rest / 200 m pull smooth on 30 sec rest / 4 x 50 m descend to FAST 1-4 on 10 sec rest). 30 sec rest between reps. 

Cool-down: 400 m easy.

Develop swim-specific aerobic endurance. The paddles build strength, while the descend set touches on speed without excessive fatigue.

Mid Morning

Bike: Endurance

2.5 - 3 hour ride on rolling terrain. Intensity: Maintain a steady Zone 2 effort throughout. Focus on holding a cadence of 85-95 RPM on flats and seated climbing on rollers. *self guided

Build aerobic base. Practice smooth gear changes, efficient climbing, and confident descending on the varied local terrain.

Afternoon

Education Clinic

Classroom Session: Performance Nutrition for High-Volume Training with Brooke

Discuss macronutrient timing, hydration/electrolyte strategies, and fueling for long sessions to optimize performance and recovery.

Day 3: Strength & Tempo

Focus: Introduce higher intensity and muscular stress to stimulate strength adaptation.

Morning

Bike: Strength & Tempo

2 - 2.5 hour ride. Warm-up: 30 min easy. Ride up Soria. Include: 6 x 6 min hill repeats @ low cadence steady with 2 minutes “light pace” recovery. Recover on the descent and back to Anfi Emerald *self guided

Develop cycling-specific strength and improve lactate threshold. Focus on maintaining good form under load during the strength intervals.

Mid Morning

Run: Brick

45 min run immediately off the bike. First 10 min: Settle into a rhythm @ Z2. Main Set: 20 min @ sustained Tempo pace (Zone 3). Cool-down: 15 min easy jog @ Z1. *self guided

Train the body to handle the bike-to-run transition. The key is to run with good form on pre-fatigued legs.

4:00 PM - 4:45 PM

Recovery Swim

Active Recovery Session: Mobility, foam rolling, and core stability exercises to start.

Main Set of 3 x 500 pull in the pool with 60 seconds recovery

Enhance recovery by improving range of motion, releasing muscle tension, and strengthening the core to support the high training load.

Day 4: Aerobic Endurance Overload

Focus: The key long day. Build deep endurance, mental toughness, and practice race-day execution.

Morning

Swim: Anerobic

Coached Session: 2,200 m in the 25 m pool.

Warm-up: 500 m mixed strokes/drills. 

Main Set: 15 x (50 m strong / 50 smooth). The strong is FAST!

Cool-down: 200 m easy.

The primary goal is anaerobic activation in a controlled, shorter session

Mid Morning

Bike: Long Ride

4 - 5 hour endurance ride. Intensity: Primarily Zone 2. Include sustained climbs at a steady Z2/low Z3 effort. *self guided

The primary goal is aerobic adaptation. This is a critical opportunity to meticulously practice and refine the nutrition and hydration plan that will be used on race day.

Afternoon

Run: Transition

30 min run immediately off the long ride. Intensity: Zone 1 only. *self guided

This is not a fitness-building run. The sole purpose is to accustom the legs to running after a long time in the saddle. Keep it very easy.

Day 5: Race Simulation & Sharpening

Focus: High-intensity work to sharpen fitness and simulate race-pace efforts.

Morning

Swim: Threshold

Coached Session: 3,000 m - 3,500 m in the 25 m pool. Warm-up: 800 m. Main Set: 8 x 200 m @ Threshold pace (Zone 4 effort) with 30 sec rest. Aim for consistent pacing across all reps. Cool-down: 500 m easy.

Improve lactate threshold and the ability to sustain a hard effort in the water. This simulates the sustained intensity of a race start.

Afternoon

Run: Speed

60 - 75 min run session. Warm-up: 20 min easy jog with drills. Main Set: 6- 15 x 800 m intervals @ Zone 4/5 effort with 400 m easy jog recovery. Cool-down: 20 min easy jog. *self guided

Boost top-end running speed and VO2 max. This is the highest intensity run of the week; focus on maintaining strong form even when fatigued.

Day 6: Open Water Application & Departure

Focus: Apply pool-honed skills in a real-world environment and conclude the camp on a high note.

Morning

Travel

Take shuttle to the designated beach at Anfi Tauro for the Open Water Swim.

Morning

Swim: OWS

Group Session:  1.5 hour open water session. Warm-up: 15 min easy swimming warm up. Return to beach to reset. Main Set: 2 x 1,500 m continuous swim at a strong, steady race effort (Zone 3). Cool-down: 10 min easy.

Build confidence and translate technical skills to the open water. Practice race-day tactics in a group setting.

Mid Morning

Bike: Long Ride #2

Hilly Ride at a controlled pace.

Aerobic ride for fitness building at a controlled pace.

Dinner

Wrap up Dinner

Athletes are invited to join deboer for a farewell dinner.

Review the week's accomplishments, discuss key takeaways, and answer any final questions about deboer.

Day 7: Wrap Up

Morning

Swim

Coached Session: 75 min pool session. 
Warm-up: 5 x 100 build
Main Set: 50 x 50 on just 10 seconds rest at a race day effort. Cool-down: 10 min easy.

Adapt to race day pacing with adequate recovery. A great workout for camaraderie to finish off!

Morning

Coffee Truck

Lattes to say good bye before check out.