• Week 1
    Print Week

    • Day 4

    BIKE
    • Time: 1h 10m
    • Bike Base
    • Endurance
    • 70
    • 70' ride on a flat to gently rolling course. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).
    SWIM
    • Time: 35m
    • Distance: 1800.00 yards
    • Swim TT - KEY WORKOUT
    • Assess Fitness
    • 35
    • 1800
    • WU: 200 warm up. 8 x 50 on 15 sec rest.
    • MS: 1000 yd TT (time trial) for time.
    • CD: 200
    • The time for the 1,000 is divided by 10, to get your avg. pace. This pace is now known as your T-Pace.