• Week 1
    Print Week

    • Day 80

    BIKE
    • Time: 2h 00m
    • IM early base - KEY WORKOUT
    • Endurance
    • 120
    • Warm up 15 minutes, on rolling-hilly course. Slide back on seat, spin at 75+ rpms in small ring, holding arm rests or drops (not aero bars). Smooth pedal stroke all the way around. On flats/downhills, use larger big ring, in aero position, 70+ rpms.
    RUN
    • Time: 20m
    • Run Brick
    • Strength
    • 20
    • Warm up easy 5 minutes. Run 10' on a flat course or treadmill after bike workout. 5 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.