• Week 1
    Print Week

    • Day 39

    BIKE
    • Time: 1h 35m
    • WU: 10'
    • MS: 5x5' w/ 90" RI,
    • #1 End at middle Zone 3
    • #2 End at upper Zone 3
    • #3 End at lower Zone 4
    • #4 End at upper Zone 4
    • #5 Build to Zone 5a in first 45s and hold.
    • Repeat w/ 15' of Zone 1-2 riding in between sets.
    • CD: 5'
    RUN
    • Time: 40m
    • WU: 10'. WU includes 4x20" strides.
    • MS: Then 20' tempo run at LT or 5k could be substituted.
    • CD: 10'
    • Stretch when done and add in Core 1, 2 or 3.