• Week 1
    Print Week

    • Day 15

    BIKE
    • Time: 40m
    • WU:
    • 10' @ 68-73% + 5' alternating 30" @ 95-100%
    • 30" @ 68-73% + 5' @ 80%
    • MS:
    • 30 min all out test
    • *For the 30min test start a bit easier for 5 min of you ‘think’ you could sustain for the entire duration. Then settle into the effort you can sustain for the next 20 min and finish as strong as you can for the last 5 min.
    • CD: 5-10' @ 65%
    Comments and Definitions

    Week Goal: Improve Maximal Aerobic Capacity & Test Week