- Time: 30m
- 30 min spin at RPE 2-3.
- Time: 30m
- 30 minutes at RPE 3.
- Time: 30m
- 30 min spinning with 3x 60 second accelerations spaced 5 minutes apart. Complete cool down.
- Time: 45m
- 45 minute short ride with some hills if available. Non climbing effort keep to RPE 2-3.
- Time: 30m
- 1000m continuous, focus on form.
Day 113
Day 114

BIKE
Day 115

RUN
Day 116

BIKE
Day 117

BIKE

SWIM
Recovery week! Low hours, but we have a race at week's end. Remember when you're comparing times that this isn't an A Race and you haven't tapered for it. Race day should be all out as usual though!