- Time: 1h 00m
- WU:
- 5-10' @ 70%
- MS:
- 45' alternating 5' @80%, 5' @75%, 5' @85%
- CD:
- 5-10' @ 60-65%
- 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%
- 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 29
Day 30
BIKE
SWIM
RUN
Day 31
BIKE
Day 32
BIKE
SWIM
RUN
Day 33
BIKE
Day 34
BIKE
Day 35
BIKE
SWIM
RUN
Week Goal: Improve Maximal Aerobic Capacity