• Week 1
    Print Week

    • Day 60

    BIKE
    • Time: 1h 20m
    • Build
    • Strength
    • 80
    • WU: 15 min. Z1. Trainer or road.
    • MS: Then large gear, using smallest 4 cogs, Z3 to Z4 repeats of: 5 min. out of saddle/5 min. small ring spin easy. Repeat these out of saddle efforts uphill or downhill if on road, rpms will be around 50 if in large enough gear.
    • *Number of efforts will be 5.
    • CD: 15 min.
    SWIM
    • Time: 1h 05m
    • Distance: 3000.00 yards
    • Swim Endurance
    • Endurance
    • 65
    • 3,000
    • WU: 200 non-free.
    • MS: 600/500/400/300/200/100 freestyle at T-pace with 100 backstroke or kickboard recovery between each freestyle set.
    • CD: 200 non-freestyle or kicking mix.