• 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

    Day 23

    BIKE
      SWIM
        RUN

          Day 24

          BIKE
          • 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%

          Day 25

          BIKE
            SWIM
              RUN

                Day 26

                BIKE
                • 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%

                Day 27

                BIKE
                • 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 28

                BIKE
                  SWIM
                    RUN