• Week 1
    Print Week

    • Day 29

    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 @ last week 5th set power and last one try pushing 3-5w higher- the last (5th) set will be your baseline for next week + 15' @78-80% FT
    • CD: 5-10' @ 60-65%
    Comments and Definitions

    Week Goal: Improve Maximal Aerobic Capacity

    Day 30

    BIKE
      SWIM
        RUN

          Day 31

          BIKE
          • Time: 1h 00m
          • WU:
          • 5-10' @ 70%
          • MS:
          • 45' alternating 5' @80%, 5' @75%, 5' @85%
          • CD:
          • 5-10' @ 60-65%

          Day 32

          BIKE
            SWIM
              RUN

                Day 33

                BIKE
                • Time: 50m
                • WU:
                • 10' @ 65-70%FT + 5' alternating 20" @ 110-115%FT
                • 40" @ 65-70% + 5' @ 75% FT
                • MS: 15x30" (30" Rest@ 75-75% FT) @110-115% + 10' @70-75%
                • CD:
                • 5-10' @ 60-65%

                Day 34

                BIKE
                • Time: 2h 15m
                • WU:
                • 5-10' @ 70%
                • MS:
                • Long ride as 1 hr @75%, 1 hr @80%, 15' @95%
                • CD: 5-10' @ 60-65%

                Day 35

                BIKE
                  SWIM
                    RUN