• Week 1
    Print Week

    • Day 8

    BIKE
    • Time: 50m
    • WU:
    • 10' @ 65-70%FT + 5' alternating 20" @ 110-115%FT
    • 40" @ 65-70% + 5' @ 75% T
    • MS: 15x30" (30" 70-75% FT) @ 90-95% + 10' @ 70-75%
    • CD:
    • 5-10' @ 60-65% FT
    Comments and Definitions

    Week goal: Get the body ready to handle the work ahead

    Day 9

    BIKE
      SWIM
        RUN

          Day 10

          BIKE
          • Time: 50m
          • WU:
          • 10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT
          • 30" @ 65-70% + 5' @ 75% FT
          • MS:
          • 4x5' (1' Rest@ 75-75% FT) @ 85-90%
          • CD:
          • 5-10' @ 60-65%

          Day 11

          BIKE
            SWIM
              RUN

                Day 12

                BIKE
                • Time: 50m
                • WU:
                • 10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT
                • 30" @ 65-70% + 5' @ 75% FT
                • MS: 20x30" (30" Rest@ 75-75% FT) @ 90-95% + 5' @ 70-75%
                • CD: 5-10' @ 60-65%

                Day 13

                BIKE
                • Time: 1h 30m
                • WU:
                • 5-10' @ 70%
                • MS: Long ride as 25' @ 70%, 30' @75%, 25' @ 80%,
                • CD: 5-10' @ 60-65%

                Day 14

                BIKE
                  SWIM
                    RUN