Day 57

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 @ last week's 6th set power, 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 Glycolysis

Day 58

BIKE

SWIM

RUN

Day 59

BIKE

• Time: 1h 00m

• WU:
• 5-10' @ 70%
• MS:
• Do 45' alternating 5' @80%, 5' @75%, 5' @85%
• CD:
• 5-10' @ 60-65%

Day 60

BIKE

SWIM

RUN

Day 61

BIKE

• Time: 50m

• WU:
• 5-10' @ 70%
• MS:
• 3x9' (2.5' Rest@ 75-75% FT) @ 85-90%
• CD:
• 5-10' @ 60-65%

Day 62

BIKE

• Time: 2h 30m

• WU:
• 5-10' @ 70%
• MS:
• Long ride as 1 hr @75%, 1 hr @80%, 15' @85%, 15' @90
• CD:
• 5-10' @ 60-65%

Day 63

BIKE

SWIM

RUN