• Week 1
    Print Week

    • Day 59

    BIKE
    • Time: 1h 00m
    • Distance: 18.00 miles
    • Breakthrough:
    • WU: 10'
    • MS: Tempo intervals. On road or trainer. Do 5x6 minutes at Tempo effort - Zone 3 (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position.
    • CD: 10'
    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • WU: 300 then 10x50 on 15" rest.
    • MS: 10x(25 in Z4, 75 in Z3 on 20" rest)
    • CD: 200
    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0