• Week 1
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    • Day 72

    BIKE
    • Time: 1h 00m
    • Big Gear - KEY WORKOUT
    • Power
    • 60
    • Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27').
    • Leaving it in big ring, hardest gear, do 10 x (30" grind, 30" all out, 30" grind, 30" stand). Do 5' grind in big ring, hardest gear.
    • Gradually work your way back to your easiest gear by 1' for cool-down. Grind means sitting back on saddle, turning pedals over, not worrying about cadence.
    SWIM
    • Time: 1h 05m
    • Distance: 3150.00 yards
    • Speed - KEY WORKOUT
    • Speed/Endurance
    • 65
    • 3,150
    • WU: 400
    • MS: 6x50 builds (each one gets faster) on 30" rest.
    • Then 4x(4x100):
    • #1 RI = 20"
    • #2 RI = 15"
    • #3 RI = 10"
    • #4 RI = 5"
    • Swim 200 ez.
    • Then swim 6x75 on 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens (2,4,6) the last 50 is sprint.
    • CD: 200