• Week 1
    Print Week

    • Day 25

    BIKE
    • Time: 1h 25m
    • WU: 15'
    • MS: 5x3' w/ 1' RI - you are going to do this set 2x w/ 15' of Zone 1-2 riding between sets:
    • SET 1:
    • #1 End at low Zone 3
    • #2 End at middle Zone 3
    • #3 End at upper Zone 3
    • #4 End at lower Zone 4
    • #5 Build to Zone 4 in first 45s and hold.
    • 15' of Zone 1-2 riding to get ready for next set.
    • SET 2:
    • #1 End at middle Zone 3
    • #2 End at upper Zone 3
    • #3 End at lower Zone 4
    • #4 End at upper Zone 4
    • #5 Build to Zone 5a in first 45s and hold.
    • CD: 15'
    RUN
    • Time: 1h 30m
    • WU: 20'
    • MS: Then 2x20' at Zone 2 - mid to high Z2 - 5' easy in between.
    • Then 2x10' at Zone 3 - 5' easy in between again.
    • CD: 10' WALK to cool down