- Time: 1h 00m
- WU:
- 5-10' @ 75%
- MS:
- 4x10' (2.5' Rest@ 75-80%) 1&3@ 85%, 2&4 @90%
- CD:
- 5-10' @ 65%
- Time: 45m
- WU:
- 10' @ 68-73% + 5' alternating 20" @ 106> %
- 40" @ 68-73% + 5' @ 80%
- MS:
- 10x30" (30" Rest@ 75-80% FT) @ 100-106% + 10' @ 77-83%
- CD:
- 5-10' @ 65%
- Time: 2h 20m
- WU:
- 5-10' @ 75%
- MS:
- Long ride as 30' @ 70%, 30' @75%, 30' @ 80%, 30' @ 85%
- CD:
- 5-10' @ 65%
Day 22
Day 23
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 24
![](/img/tot02.png)
BIKE
Day 25
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 26
![](/img/tot02.png)
BIKE
Day 27
![](/img/tot02.png)
BIKE
Day 28
![](/img/tot02.png)
BIKE
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Week Goal: Improve Maximal Aerobic Capacity