- Time: 30m
- This workout will be outside. You will want to choose a spot that you can quickly put your bike away, put on your running shoes and go.
- This workout should be at an easy pace since we are introducing the bike-run brick.
- Time: 15m
- Directly after your bike, walk for the first minute or two....slowly start increasing your pace into a run. You will run for 15 minutes.
- Cooldown by walking another 15 minutes.
- SportTime
- Walking15m
- Off day! Recover from yesterdays brick.
- Time: 12m
- Distance: 400.00 yards
- Swim 400 yards continuous freestyle.
- Time: 30m
- This workout will be outside. You will want to choose a spot that you can quickly put your bike away, put on your running shoes and go.
- This workout should be at an easy pace since this is the bike-run brick.
- Time: 15m
- Directly after your bike, walk for the first minute or two....slowly start increasing your pace into a run. You will run for 15 minutes.
- Cooldown by walking another 15 minutes.
- SportTime
- Walking15m
- Time: 16m
- 7' walking for a warmup followed by
- 16' continuous running
- Then 7' walking for a cooldown.
- SportTime
- Walking14m
Day 127
Day 128

BIKE

SWIM

RUN

Sports
Day 129

BIKE

SWIM

RUN
Day 130

BIKE

SWIM

RUN
Day 131

BIKE

SWIM

RUN

Sports
Day 132

BIKE
Comments and Definitions
Off day!

SWIM

RUN
Day 133

BIKE

SWIM

RUN

Sports
This week we will focus on the bike-to-run transition.