Hi everyone,
After a good block focusing on improving my run, I will soon start a 12w specific lock leading to my main goal next season, an half iron.

Current level: I'm now in a 35min standalone 10k shape. I swim twice per Week (last season I did 25-26min in the swim portion of olympic distances triathlons). I run 3-4 times per Week.

On the bike I Don't ride much currently, just some (maybe once per Week) indoor tempo intervals. But I do nordic skiing (twice per Week, long ski 2-3h and shorter one). Last season I ended the bike portion in the first 20% (Don't have power meter).

My goal is to keep on skiing until march and then start bike training for march-april-may (12weeks).

How do you think I can Schedule my 3 rides per Week to get the best benefit ?

I have seen two Schedule for those 3 rides/week: 1 Sweetspot or Under/over-1 VO2-1 long ride (3-5h) or 1 medium ride (2-3h)-1 threshold/vo2 intervals (ex 6x5min zone 4-5)-1 long ride.
Any advice about the best choice or other option ?

Thanks a lot
Ivan