Workout Key

I'll probably delete this post later, but for now, it's the easiest way to get this info from my house to work.

Swim Workouts
E1: Recovery, HR in zone 1 (100-120)
E2: Extensive endurance intervals - intervals of 6-12 minutes, or long and steady in zone 2
E3: Intensive endurance intervals - Intervals of 3-5 minutes, zone 3
F1: Open water
F2: Paddles
F3: Drag sets
S1: Drill sets (Arms, kickboard, etc)
S2: Fin sets
S3: Speed, zones 5b and 5c
M1: Long cruise intervals - zone 4 to 5 a, 6 min or more per interval
M2: Short cruise intervals - zone 4 to 5a, 3 to 5 min per interval
M3: Threshold - swim 12-20 minutes in zones 4 to 5a without stopping

Bike Workouts:
E1: Recovery, zone 1
E2: Extensive endurance - zones 1 and 2 on rolling course or zone 2 for 20 to 90 min
E3: Intensive endurance - rolling course, zones 2 and 3
F1: Moderate hills - 6% grade, 2-5 min to climb
F2: Long hills - up to 8% grade, 6 or more min to climb
F3: Hill repeats, intensity up to zone 5b, cadence of at least 60, steep hill (6-8% grade, 30-60 seconds to climb)
S1: Spin-ups - increase cadence
S2: Isolated leg
S3: Jumps
M1: Tempo - zone 3 for extended time, no recovery
M2: Cruise intervals - 6 to 12 minutes of work building to zone 4 to 5a
M3: Hill cruise intervals - long low grade in aero position or vary between normal and higher gear (lower cadence) every 30 seconds to build strength
M4: Crisscross threshold - 20-40 minutes in zone 4 to 5a low cadence, then back off, then repeat
M5: Threshold - 20-40 min in zones 4-5a, cadence low

Run Workouts:
E1: Recovery, zone 1
E2: Extensive endurance, zones 1 and 2, rolling course
E3: Intensive endurance, rolling course with small hills that take you into zone 3
F1: Moderate hills - hills of 6% that take 2-5 min to run up
F2: Long hills - grades up to 8%, no higher than zone 5a
F3: Hill repeats - 6-8% grade, 30-60 seconds to run up
S1: Strides - 20 seconds in zone 5c four to eight times
S2: Pickups - 20 second accelerations to faster than 5K race pace
M1: Tempo - zone 3, no recovery
M2: Cruise intervals - 3-5 intervals of 6-12 minutes - build to zones 4 and 5a, recovery in zone 1 or 2
M3: Hill cruise intervals - same as M2, only on long, low grade
M4: Crosscross threshold - 15-30 minutes in zone 4 to 5a, then back off, then up again
M5: Threshold: 15-20 minutes in zones 4 to 5a or at pace 30 seconds/mile slower than 10k race pace