• Week 1
    Print Week

    • Day 111

    BIKE
    • Time: 3h 30m
    • Raise Bike LT - KEY WORKOUT
    • Strength
    • 210
    • Long easy ride. During the ride - 3x30' at Zone 3. Recovery is 10' easy spinning. I want you to simulate race effort during the 30' blocks. You must end with a hard 30' effort and go right into the BRICK.
    RUN
    • Time: 20m
    • Run Brick
    • Strength
    • 20
    • Run 20' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done.