• Week 1
    Print Week

    • Day 121

    BIKE
    • Time: 1h 10m
    • Bike Hill Repeats
    • Strength
    • 70
    • WU: 15'
    • MS: Then 3x5' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
    • CD: 15'
    SWIM
    • Time: 1h 20m
    • Distance: 3200.00 yards
    • Endurance
    • 80
    • 3200
    • WU: 300 Free
    • MS:
    • 12x25 on 10" rest.
    • 400 easy
    • 4x100 on 10" rest.
    • 4x100 RI (rest interval): 20"
    • 2x200 RI: 30"
    • 8x50 RI: 20"
    • 400 easy
    • CD: 200