• Week 1
    Print Week

    • Day 29

    BIKE
    • Time: 50m
    • WU:
    • 10' @ 68-73% + 5' alternating 30" @ 95-100%
    • 30" @ 68-73% + 5' @ 80%
    • MS:
    • 5x1' (1' Rest@ 68-73%) as 1-4 set @ 106> % and last one got as bit harder if you can + 15' @ 83-87%
    • CD:
    • 5-10' @ 65%
    Comments and Definitions

    Week Goal: Improve Maximal Aerobic Capacity

    Day 30

    BIKE
      SWIM
        RUN

          Day 31

          BIKE
          • Time: 1h 00m
          • WU:
          • 5-10' @ 75%
          • MS:
          • Do 45' alternating 5' @86%, 5' @82%, 5' @90%
          • CD:
          • 5-10' @ 65%

          Day 32

          BIKE
            SWIM
              RUN

                Day 33

                BIKE
                • Time: 50m
                • WU:
                • 10' @ 68-73% + 5' alternating 20" @ 106> %
                • 40" @ 68-73% + 5' @ 80%
                • MS:
                • 15x30" (30" Rest@ 75-80% FT) @100-106% + 10' @77-83%
                • CD:
                • 5-10' @ 65%

                Day 34

                BIKE
                • Time: 2h 30m
                • WU:
                • 5-10' @ 75%
                • MS:
                • Long ride as 1 hr @83%, 1 hr @89%, 15' @95%
                • CD:
                • 5-10' @ 65%

                Day 35

                BIKE
                  SWIM
                    RUN