• Week 1
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    • Day 64

    BIKE
    • Time: 45m
    • 45 minutes spinning at RPE 3, include 6 x20-second accelerations to top cadence spaced about 5 minutes apart.
    Comments and Definitions

    This week we extend your existing endurance base and include multiple disciplines in a single workout.

    SWIM
    • Time: 45m
    • Long day
    • wu: 500 continuous, then 5 x 50
    • main: 1 x 1500, RPE 3
    • cd: 3 x 75, each slower than last