• Week 1
    Print Week

    • Day 63

    BIKE
    • Time: 1h 50m
    • First 30' is easy at Zone 2 pace.
    • Then ride 10' at Olympic pace, 5' at Sprint pace, then 10' easy.
    • Then repeat - 10' Olympic pace, 5' sprint pace, 10' easy.
    • Last 30' are easy - 90 rpms, small chain ring. Go right into the brick.
    RUN
    • Time: 30m
    • Run 30' on a flat to rolling hill course. First 5' and last 5' hard (just below LT) - middle 20' easy (Zone 1-2). High turnover, don't overstride.