Week 1
Print Week

Day 36

BIKE

Time: 30m

WU: 10'
MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM.
CD: 10'

RUN

Time: 40m

Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take a short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).