• 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

    Day 16

    BIKE
      SWIM
        RUN

          Day 17

          BIKE
          • Time: 1h 00m
          • WU:
          • 5-10' @ 75%
          • MS:
          • 2x15' (5' Rest@ 68-73%) @ 85-90%
          • CD:
          • 5-10' @ 65%

          Day 18

          BIKE
            SWIM
              RUN

                Day 19

                BIKE
                • Time: 40m
                • WU:
                • 10' @ 68-73% + 5' alternating 20" @ 106> %
                • 40" @ 68-73% + 5' @ 80%
                • MS:
                • 14x30" (30" Rest@ 68-73%) @ 100-105%
                • CD:
                • 5-10' @ 65%

                Day 20

                BIKE
                • Time: 2h 20m
                • WU:
                • 5-10' @ 75%
                • MS:
                • Long ride as 30' @ 70%, 30' @77%, 30' @ 80%, 30' @ 85%
                • CD:
                • 5-10' @ 65%

                Day 21

                BIKE
                  SWIM
                    RUN