- Time: 30m
- Big Gear
- Power
- 30
- 5' wu. 5' cd. 10x1' sprints - start standing and then sit, with 2' recovery.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS2 Leg Squats31520
- BACKBent-Arm Pulldown31520
- LEGSLeg Press31520
- BACKSeated row31520
- LEGSLeg Extensions31520
- LEGSHamstring curl31520
- CORECore #2200
- Time: 45m
- Run Base
- Endurance
- 45
- Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 30m
- Run Base
- Endurance
- 30
- Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 00m
- Double Brick
- Strength
- 60
- Ride #1 is 30' ride on a hilly course. Ride easy, spin up all hlls and do not push HR over Z3.
- Ride #2: Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- Time: 40m
- Double Brick
- Strength
- 40
- Run 20' after Bike #1. This run is easy, low Z2, focus on form.
- Run #2 is after Bike #2. This run is 5' Z2, 5' Z3, 10' Z4 - walk 5' to cool down.
- Time: 45m
- Bike Base
- Endurance
- 45
- Ride on a flat course. Keep HR in Zone 1-2.
Day 64
![](/img/tot02.png)
BIKE
![](/img/tot05.png)
Strength
Day 65
![](/img/tot03.png)
RUN
Day 66
![](/img/tot02.png)
BIKE
![](/img/tot05.png)
Strength
Day 67
![](/img/tot03.png)
RUN
Day 68
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 69
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 70
![](/img/tot02.png)
BIKE