• Week 1
    Print Week

    • Day 104

    BIKE
    • Time: 3h 30m
    • Bike Strength - KEY WORKOUT
    • Strength
    • 210
    • 210' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
    SWIM
    • Time: 1h 15m
    • Distance: 4000.00 yards
    • Endurance - KEY WORKOUT
    • 75
    • 4000
    • WU: 300 & 8x50 on 10" rest.
    • MS: All are done on a 1' recovery. 1x each:
    • 1000 70% effort
    • 800 75% effort
    • 600 80% effort
    • 400 85% effort
    • 200 85% effort
    • 100 100% effort
    • CD: 200