Day 50

BIKE

• Time: 55m

• WU:
• 10' @ 68-73% + 5' alternating 30" @ 95-100%
• 30" @ 68-73% + 5' @ 80%
• MS:
• 6x4' (45" Rest@ 68-73% FT) @ 100-105% --during the last set, try pushing a bit harder--
• CD:
• 5-10' @ 65%

Comments and Definitions

Week Goal: Improve Slow Glycolysis

Day 51

BIKE

SWIM

RUN

Day 52

BIKE

• Time: 55m

• WU:
• 5-10' @ 75%
• MS:
• 40' start @ 77% and every 5' increase effort by 5% (when you get to 100% start again until you complete time)
• CD:
• 5-10' @ 65%

Day 53

BIKE

SWIM

RUN

Day 54

BIKE

• Time: 45m

• WU:
• 5-10' @ 75%
• MS: 3x8' (2' Rest@ 75-80%) @ 89-94%
• CD:
• 5-10' @ 65%

Day 55

BIKE

• Time: 2h 50m

• WU:
• 5-10' @ 75%
• MS:
• Long ride as 1 hr @83%, 1 hr @85%, 30' @90%
• CD:
• 5-10' @ 65%

Day 56

BIKE

SWIM

RUN