- Time: 1h 00m
- WU:
- 5-10' @ 70%
- MS:
- 4x10' (2.5' Rest@ 75-75% FT) 1&3@ 80%, 2&4 @85%,
- CD:
- 5-10' @ 60-65%
- Time: 45m
- WU:
- 10' @ 65-70%FT + 5' alternating 20" @ 110-115%FT
- 40" @ 65-70% + 5' @ 75% FT
- MS: 10x30" (30" Rest@ 75-75% FT) @ 110-115% + 10' @ 70-75%
- CD:
- 5-10' @ 60-65%
- Time: 2h 00m
- WU:
- 5-10' @ 70%
- MS:
- Long ride as 30' @ 65%, 30' @70%, 30' @ 75%, 30' @ 80%
- CD: 5-10' @ 60-65%
Day 22
Day 23
BIKE
SWIM
RUN
Day 24
BIKE
Day 25
BIKE
SWIM
RUN
Day 26
BIKE
Day 27
BIKE
Day 28
BIKE
SWIM
RUN
Week Goal: Improve Maximal Aerobic Capacity