- Time: 1h 25m
- Bike ME
- Muscular Endurance
- 85
- 15' wu. 5x3' w/ 1' RI - you are going to do this set 2x w/ 15' of Z 1-2 riding in between sets.
- SET 1:
- #1 End at low Zn 3
- #2 End at middle Zn 3
- #3 End at upper Zn 3
- #4 End at lower Zn 4
- #5 Build to Zn 4 in first 45s and hold.
- SET 2:
- #1 End at middle Zn 3
- #2 End at upper Zn 3
- #3 End at lower Zn 4
- #4 End at upper Zn 4
- #5 Build to Zn 5a in first 45s and hold.
- 15' cd.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS2 Leg Squats32025
- BACKBent-Arm Pulldown32025
- LEGSLeg Press32025
- BACKSeated row32025
- LEGSLeg Extensions32025
- LEGSHamstring curl32025
- CORECore #3200
- Time: 45m
- Run Base
- Endurance
- 45
- Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Bike Base
- Endurance
- 60
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS32025
- BACK32025
- LEGS32025
- BACK32025
- LEGS32025
- LEGS32025
- CORE200
- Time: 52m
- Raise LT
- Race Specific
- WU: 10'
- MS: 4x5' at LT w/3' recovery.
- CD: 10'
- Time: 1h 15m
- Bike Strength
- Strength
- 75
- 75' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- Time: 1h 15m
- Run BEFORE Bike BRICK
- Endurance
- 75
- Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Bike Base
- Endurance
- 45
- Ride on a flat course. Keep HR in Zone 1-2.
Day 22
![](/img/tot02.png)
BIKE
![](/img/tot05.png)
Strength
Day 23
![](/img/tot03.png)
RUN
Day 24
![](/img/tot02.png)
BIKE
![](/img/tot05.png)
Strength
Day 25
![](/img/tot03.png)
RUN
Day 26
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 27
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 28
![](/img/tot02.png)
BIKE