- Time: 12m
- Distance: 400.00 yards
- We are a few weeks away from a straight 400!
- 2x200 on 1' rest between intervals
- Time: 16m
- Almost there! You are running 8 minute intervals this week.
- 6' walking for a warmup
- 8' running then 1' walking
- 8' running then 1' walking
- 6' walking for cooldown
- SportTime
- Walking14m
- Time: 30m
- Warmup in an easy gear for 5 minutes then:
- 20 minutes at a race pace followed by:
- 5 minutes as fast as you can while maintaining good spinning forum (no wobbling).
- *Race pace is not as fast as you can, it's a pace that you can comfortably maintain strongly for the full 20 minutes.
- Time: 12m
- Distance: 400.00 yards
- 2x200 on 1' rest between sets
- Time: 16m
- 6' walking for a warmup
- 8' running then 1' walking
- 8' running then 1' walking
- 6' walking for cooldown
- SportTime
- Walking14m
- Time: 30m
- Warmup in an easy gear for 5 minutes then:
- 20 minutes at a race pace followed by:
- 5 minutes as fast as you can while maintaining good spinning forum (no wobbling).
- *Race pace is not as fast as you can, it's a pace that you can comfortably maintain strongly for the full 20 minutes.
- Time: 12m
- Distance: 400.00 yards
- 2x200 on 1' rest between sets
- Time: 16m
- 6' walking for a warmup
- 8' running then 1' walking
- 8' running then 1' walking
- 6' walking for cooldown
- SportTime
- Walking14m
Day 106
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 107
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 108
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 109
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports
Day 110
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 111
![](/img/tot02.png)
BIKE
Comments and Definitions
This is your off day or switch with the next walk workout.
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 112
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
![](/img/tot04.png)
Sports