Week 1
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Day 22
BIKE
Time:
50m
WU:
10' @ 65-70%FT + 5' alternating 20" @ 110-115%FT
40" @ 65-70% + 5' @ 75% FT
MS:
5x1' (1' Rest@ 65-70% FT) as 1-4 set @ 150-120% and last one try pushing 3-5w higher -- the last set will be your baseline for next week-- + 15' @ 78-80%
CD:
5-10' @ 60-65%
Comments and Definitions
Week Goal: Improve Maximal Aerobic Capacity
Week Goal: Improve Maximal Aerobic Capacity