Day 57

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 58

BIKE

SWIM

RUN

Day 59

BIKE

• Time: 1h 00m

• WU:
• 5-10' @ 75%
• MS:
• Do 45' alternating 5' @84%, 5' @80%, 5' @90%,
• CD:
• 5-10' @ 65%

Day 60

BIKE

SWIM

RUN

Day 61

BIKE

• Time: 50m

• WU:
• 5-10' @ 75%
• MS:
• 3x9' (2.5' Rest@ 75-80%) @ 90-94%
• CD:
• 5-10' @ 65%

Day 62

BIKE

• Time: 2h 50m

• WU:
• 5-10' @ 75%
• MS:
• Long ride as 1 hr @83%, 1 hr @86%, 15' @90%, 15' @94
• CD:
• 5-10' @ 65%

Day 63

BIKE

SWIM

RUN