Week 1
Print Week

Day 8

BIKE

Time: 50m

WU:
10' @ 68-73% + 5' alternating 20" @ 106> %
40" @ 68-73% + 5' @ 80%
MS:
20x30" (30" Rest@ 68-73%) @ 95-100% + 5' @ 75-80%
CD:
5-10' @ 65%

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' @ 68-73% + 5' alternating 30" @ 95-100%
30" @ 68-73% + 5' @ 80%
MS:
4x5' (1' Rest@ 75-80%) @ 95-100%
CD:
5-10' @ 65%

Day 11

BIKE

SWIM

RUN

Day 12

BIKE

Time: 1h 00m

WU:
10' @ 68-73% + 5' alternating 30" @ 95-100%
30" @ 68-73% + 5' @ 80%
MS:
3x10' (3' Rest@ 75-80%) as 1st @85-90, 2nd @90-95, 3th @95-100%
CD:
5-10' @ 65%

Day 13

BIKE

Time: 1h 20m

WU:
5-10' @ 75%
MS:
Long ride as 25' @ 75%, 30' @80%, 25' @ 85%
CD:
5-10' @ 65%

Day 14

BIKE

SWIM

RUN