• Week 1
    Print Week

    • Day 6

    BIKE
    • Time: 4h 00m
    • Bike ME
    • Muscular Endurance
    • 240
    • 4 hour ride: 15' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength. Rest of time is easy - just spin at 90 cadence or above.
    SWIM
    • Time: 1h 00m
    • Distance: 3200.00 yards
    • Swim Endurance
    • Endurance
    • 60
    • 3200
    • WU: 300 Free
    • 12x25 on 10" rest.
    • 400 easy, then 4x100 on 10".
    • MS:
    • 4x100 RI: 20"
    • 2x200 RI: 30"
    • 8x50 RI: 20"
    • 400 easy
    • CD: 200 Easy