• Week 1
    Print Week

    • Day 15

    BIKE
    • Time: 45m
    • WU:
    • 10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT
    • 30" @ 65-70% + 5' @ 75% FT
    • MS: FT test 20 min all out
    • CD: 5-10' @ 60-65%
    Comments and Definitions

    Week Goal: Improve Maximal Aerobic Capacity & Test Week

    Day 16

    BIKE
      SWIM
        RUN

          Day 17

          BIKE
          • Time: 1h 00m
          • WU:
          • 5-10' @ 70%
          • MS: 2x20' (5' Rest@ 65-70% FT) @ 80-85%
          • CD: 5-10' @ 60-65%

          Day 18

          BIKE
            SWIM
              RUN

                Day 19

                BIKE
                • Time: 50m
                • WU:
                • 10' @ 65-70%FT + 5' alternating 20" @ 110-115%FT
                • 40" @ 65-70% + 5' @ 75% FT
                • MS: Maximal test 5' all out - After you finish the 5 min all out effort do: 5' @ 55-65% CP,
                • 15' @ 75-80% CP
                • CD: 5-10' @ 60-65%

                Day 20

                BIKE
                • Time: 2h 00m
                • WU:
                • 5-10' @ 70%
                • MS:
                • Long ride as 30' @ 65%, 30' @70%, 30' @ 75%, 30' @ 80%
                • CD: 5-10' @ 60-65%

                Day 21

                BIKE
                  SWIM
                    RUN