Week 1
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Day 64

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 - Unload Week

Day 65

BIKE

SWIM

RUN

Day 66

BIKE

Time: 55m

WU:
5-10' @ 75%
MS:
45' as 5' @77%, 5' @ 83%
CD:
5-10' @ 65%

Day 67

BIKE

SWIM

RUN

Day 68

BIKE

Time: 55m

WU:
5-10' @ 75%
MS:
3x10' (3' Rest@ 75-80%) @ 94-100%
CD:
5-10' @ 65%

Day 69

BIKE

Time: 1h 00m

WU:
5-10' @ 75%
MS:
40' Easy @ 77%
CD:
5-10' @ 65%

Day 70

BIKE

SWIM

RUN