• Week 1
    Print Week

    • Day 132

    BIKE
    • Time: 2h 30m
    • Bike ME - KEY WORKOUT
    • Muscular Endurance
    • 150
    • Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
    RUN
    • Time: 15m
    • Brick
    • Strength
    • 15
    • Run 15' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done.
    SWIM
    • Time: 1h 20m
    • Distance: 4000.00 yards
    • IM Taper - KEY WORKOUT
    • 80
    • 4000
    • WU: 300 & 8x50on 10" rest.
    • MS: All are down on a 1' recovery.
    • 1x each:
    • 1000 70% effort.
    • 800 75% effort.
    • 600 80% effort.
    • 400 85% effort.
    • 200 85% effort.
    • 100 100% effort.
    • CD: 200