• Week 1
    Print Week

    • Day 71

    BIKE
    • Time: 1h 00m
    • WU:
    • 10' @ 68-73% + 5' alternating 30" @ 95-100%
    • 30" @ 68-73% + 5' @ 80%
    • MS:
    • 30 min all out test
    • *For the 30min test start a bit easier for 5 min of you ‘think’ you could sustain for the entire duration. Then settle into the effort you can sustain for the next 20 min and finish as strong as you can for the last 5 min.
    • CD:
    • 5-10' @ 65%
    Comments and Definitions

    Week Goal: Improve your critical power - Test Week

    Day 72

    BIKE
      SWIM
        RUN

          Day 73

          BIKE
          • Time: 1h 00m
          • WU:
          • 5-10' @ 75%
          • MS:
          • 2x15' (5' Rest@ 68-73%) @ 85-90%
          • CD:
          • 5-10' @ 65%

          Day 74

          BIKE
            SWIM
              RUN

                Day 75

                BIKE
                • Time: 40m
                • WU:
                • 10' @ 68-73% + 5' alternating 20" @ 106> %
                • 40" @ 68-73% + 5' @ 80%
                • MS:
                • 14x30" (30" Rest@ 68-73%) @ 100-105%
                • CD:
                • 5-10' @ 65%

                Day 76

                BIKE
                • Time: 2h 20m
                • WU:
                • 5-10' @ 75%
                • MS:
                • Long ride as 30' @ 70%, 30' @77%, 30' @ 80%, 30' @ 85%
                • CD:
                • 5-10' @ 65%

                Day 77

                BIKE
                  SWIM
                    RUN