• Week 1
    Print Week

    • 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