• Week 1
    Print Week

    • Day 74

    BIKE
    • Time: 30m
    • Trainer
    • Efficiency
    • WU: 10'
    • MS: 4' at 100 RPM. 3' at 110 RPM. 2' at 120 RPM or highest sustainable RPM
    • CD: 10'
    RUN
    • Time: 20m
    • Run Speed
    • Speed/Efficiency
    • 20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point.
    • Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.