- Time: 30m
- 30min with accelerations. Entire workout in small chainring
- Time: 30m
- 30 minutes continuous very, very easy at RPE 3. If you can find open water(that's warm enough) to practice navigation that's a bonus.
- Time: 45m
- 45min at RPE 3. Stretch well afterwards. In case you skipped the last sentence: stretch well afterwards.
- Time: 45m
- Technique. Focus on technique during the easy 50s, don't lose it on the build and hard legs.
- 10 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
- 150 easy cooldown
- Time: 45m
- 45min, RPE3 mostly but throw in a 2-3 1 minute accelerations after getting a good warm up in.
- Time: 1h 00m
- 60min, alternate between RPE and RPE 7-8 throughout ride.
- Time: 30m
- 25min at RPE4 with 6 x100m accelarations at the end.
Day 50
Day 51
![](/img/tot02.png)
BIKE
Comments and Definitions
Another recovery week! We'll keep the workouts short again as well as do some testing. It's only been 4 weeks since the last test. Your improvement will most likelky depend on your fitness when you started. If you were coming off a big winter layover your fitness should be improving quite rapidly, otherwise expect to see more gradual gains.
![](/img/tot01.png)
SWIM
Day 52
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 53
![](/img/tot02.png)
BIKE
Day 54
![](/img/tot02.png)
BIKE
Day 55
![](/img/tot03.png)
RUN