• Week 1
    Print Week

    • Day 106

    BIKE
    • Time: 1h 15m
    • 75 minutes. Find hills, keep RPE 3-4 in flats, higher when climbing, include out of saddle and focus on constant pedaling even on downhills.
    Comments and Definitions

    This weeks focus is the bike with both intense sessions spent in the saddle. Run and swim sessions are at a minimum.

    SWIM
    • Time: 30m
    • Race-specific
    • wu: 2 x 75, last 25 in each is backstroke.
    • main: 2 x 600, first at RPE 4, second at RPE 8
    • cd: 150 easy