Day 50

BIKE

• Time: 55m

• WU:
• 10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT
• 30" @ 65-70% + 5' @ 75% FT
• MS:
• 6x4' (45" Rest@ 65-70% FT) as 1-5 set @ 20MP, 6th pushing 2-4w above of 20MP- the last (6th) set will be your baseline for next week
• CD:
• 5-10' @ 60-65%

Comments and Definitions

Week Goal: Improve Slow Glycolycis

Day 51

BIKE

SWIM

RUN

Day 52

BIKE

• Time: 45m

• WU:
• 5-10' @ 70%
• MS:
• 40' start @ 70% and every 5' increase power by 5% (when you get to 95% start again until you complete time)
• CD:
• 5-10' @ 60-65%

Day 53

BIKE

SWIM

RUN

Day 54

BIKE

• Time: 55m

• WU:
• 5-10' @ 70%
• MS:
• 3x8' (2' Rest@ 75-75% FT) @ 85-90%
• CD:
• 5-10' @ 60-65%

Day 55

BIKE

• Time: 2h 30m

• WU:
• 5-10' @ 70%
• MS:
• Long ride as 1 hr @75%, 1 hr @80%, 30' @85%
• CD:
• 5-10' @ 60-65%

Day 56

BIKE

SWIM

RUN