Yeah, so what say, take a few minutes off the bike goal time to make it that much harder? 5mins? 3mins?
Obvs not going to be a perfect simulation, but one point of this was to track my performance at shorter distance and make sure Im scaling properly to longer distances, so I need a useful yard arm from a bike/run effort.
Make it a du? Run 3km at like 70% or so first?
Thats what IMVR does but I think that takes a fair amount out of my legs, and Ill already be trying for a PB on the run leg.
Is there too little comparable in just a bike/run?
How about a 30min warmup on the bike, hour of power, then leg it round the Hills of Bromley?
3km run won’t simulate a race effort 1500m swim. Most people’s HR maxes out in the swim.
2 min spin as fast as you can on the bike, super low resistance? That would get the heart pumping, but shouldn’t wreck the legs.
Use your car boot as a transition area and do a real triathlon.
I dont think going all out on the roads is a good idea at the moment.
Sorry, my bad 
Yes, for a moment I’d forgot about “The Thing”
Zwift is fine, do a duathlon - the local lake was only 14.8 this afternoon (Facebook, I didn’t swim)
Really?
I find that very surprising.
Maybe you’re not working as hard at the start as me then; in longer distance events, the opening minutes of the swim is usually my peak. It’s possibly why there have been a number of swim deaths in triathlon, the physical stress.
Although I’ve not had HR for swimming since I switched to Garmin.
I try and fall asleep …!
It’s only the start…!
I suppose olympic distance is different, or should be, I always take the swim pretty easy my HR even in training is rarely above 160s
Sorry bit late to this discussion. But that comment stood out.
Maybe this is true for pros, who have put in their 10000 hours and gained mastery of the sport, and reached their highest possible physiological and mental peak.
But many of us amateur hobby-joggers have a lot of other stuff to get done in our 20s and 30s. In my case, mid 40s means having more time and mental focus, and a body which has gradually adapted to consistent training, maybe just 5 or 6 hours per week, but year after year. And I’m by no means a late adopter, having an unbroken streak of “racing”- some might call it participating- at least a couple of times every season since I was 17
Also, all the tech stuff that has come along in the last 10 years like Strava, training peaks etc gives a level of feedback which probably would only have been available to a serious coached athlete previously.
So what I’m saying, don’t think older automatically means slower unless you know you already spent all your improvement chips🏃♀️
Im hoping so - Im 44! 
A mere slip of a lad then! I’m 46 and equalled my 5km run PB this year. The 4%s may have helped a little…
But that’s exactly what I’m saying; if you’ve been in it from an early stage you will have. Either that or you were doing something seriously wrong in your 20/30s
I agree that it means there was untapped potential, but don’t think there is anything wrong with this. In fact it’s probably healthy. We are not pros, it’s a hobby, and 20s/30s can be a time when you have lots of other stuff on your plate.
For example, in their 20s some people have exams, stupid work hours and nights. Then in their 30s young kids and a mortgage to pay and career stuff. I did anyway - we moved around the country something like 6 times. Tri was a great hobby to have, it kept me sane & in some sort of shape, but it was rarely a priority for long periods.
But now aged 46 I have been able to reduce work intensity a little, the teenagers mostly look after themselves, we have no plans to move house or area - it’s different. I can train every day if I want, my head’s in a better place, I drink a bit less (problem, moi?) as generally less stressed with life. So for me at least, maybe can come closer to finding out what that potential is.
Not disagreeing with you Jorgan, I’m sure that what you say is true for some people. Just offering another perspective 
PS. 9.59 still on the cards, you know you want it 
Yes, we are still saying the same thing. It does depend on individual circumstances; and there are lots of ‘late bloomers’ or ‘adopters’ in Triathlon.
What I’m saying, is that all things being equal (not looking at lifestyles or circumstances), the human body is generally in ‘decline’ into your 40s and beyond. Or does medicine not agree with that?
Iirc general physical ‘decline’ starts in your twenties for men.
But you know we’re all juat arguing the case from different angles rather than disagreeing.
Sure, maybe even earlier that that depending how you cut it. Eg. I think telomeres decline by around 20-40 base-pairs each year from birth. But that feels like a glass half empty way of looking at it.
Looking at matthew spooner’s cycling exploits, or my friend with 16.xx 5ks aged 50, I think many humans can maybe eke out improvements despite the ravages of time. That’s what I’m telling myself anyway!