Day 78

BIKE

• Time: 1h 05m

• WU:
• 10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT
• 30" @ 65-70% + 5' @ 75% FT
• MS:
• 3x10' (3' Rest@ 65-70% FT) @ 95-100%
• CD:
• 5-10' @ 60-65%

Comments and Definitions

Week Goal: Improve your critical power

Day 79

BIKE

SWIM

RUN

Day 80

BIKE

• Time: 55m

• WU:
• 5-10' @ 70%
• MS: 40' start @ 75% and every 5' increase power by 5% (when you get to 90% start again until you complete time)
• CD:
• 5-10' @ 60-65%

Day 81

BIKE

SWIM

RUN

Day 82

BIKE

• Time: 1h 00m

• WU:
• 10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT
• 30" @ 65-70% + 5' @ 75% FT
• MS:
• 2x15' (5' Rest@ 65-70% FT) @90-95%
• CD:
• 5-10' @ 60-65%

Day 83

BIKE

• Time: 2h 45m

• WU:
• 5-10' @ 70%
• MS:
• Long ride as 2:30 hr @70-75%, 15' @85%
• CD:
• 5-10' @ 60-65%

Day 84

BIKE

SWIM

RUN