• Week 1
    Print Week

    • Day 34

    BIKE
    • Time: 2h 00m
    • Bike Base
    • Endurance
    • 120
    • Ride on a flat course. Keep RPE at 5-6 out of 10.
    RUN
    • Time: 20m
    • Run Brick
    • Strength
    • 20
    • Run 20' on a flat course or treadmill after bike workout. Keep RPE at 5-6 out of 10. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 50m
    • Distance: 2250.00 yards
    • Form Swim
    • Speed
    • 50
    • 2200
    • WU: 300 w/drills.
    • MS:
    • 20x50 RPE 8, on 20" rest
    • 10x50 sprint first 25, easy 25 on 15" rest
    • 300 RPE 9
    • CD: 100