This plan is a perfect fit if you want to get stronger on the bike and not risk injury from too much running or possibly are coming off a run related injury. Workouts are assigned as follows and make use of the structured workout feature for your GPS device or trainer: Swim: by distance, 2 sessions per week, starting with 3200 m/yds and peaking at 5000 m/yds Bike: by duration and heart rate, but zones can also be applied to power, 3 sessions per week, starting with about 3 hours and peaking ...