• Week 1
    Print Week

    • Day 20

    BIKE
    • Time: 45m
    • Bike Strength
    • Strength
    • 45
    • 45' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
    SWIM
    • Time: 1h 00m
    • Distance: 3100.00 yards
    • Form Swim
    • Speed
    • 60
    • 3100
    • WU: 300 (add in some drills) & 4x50 on 20" rest.
    • MS:
    • 1x800 on 1:00 rest
    • 2x400 on 30" rest
    • 4x200 on 20" rest
    • CD: 200