- Time: 1h 00m
- WU:
- 5-10' @ 70%
- MS: 2x20' (5' Rest@ 65-70% FT) @ 80-85%
- CD: 5-10' @ 60-65%
- 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%
- 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 15
Day 16
BIKE
SWIM
RUN
Day 17
BIKE
Day 18
BIKE
SWIM
RUN
Day 19
BIKE
Day 20
BIKE
Day 21
BIKE
SWIM
RUN
Week Goal: Improve Maximal Aerobic Capacity & Test Week