Day 85

BIKE

• Time: 1h 10m

• WU:
• 10' @ 68-73% + 5' alternating 30" @ 95-100%
• 30" @ 68-73% + 5' @ 80%
• MS: 3x12'(2.5' Rest@ 68-73%) @ 100-105%
• CD:
• 5-10' @ 65%

Comments and Definitions

Week Goal: Improve your critical power

Day 86

BIKE

SWIM

RUN

Day 87

BIKE

• Time: 1h 00m

• WU: 5-10' @ 75%
• MS:
• Do 45' alternating 5' @87%, 5' @83%, 5' @90%
• CD:
• 5-10' @ 65%

Day 88

BIKE

SWIM

RUN

Day 89

BIKE

• Time: 1h 05m

• WU:
• 10' @ 68-73% + 5' alternating 30" @ 95-100%
• 30" @ 68-73% + 5' @ 80%
• MS:
• 2x18'(4' Rest@ 75-80% FT) @ 94-100%
• CD:
• 5-10' @ 65%

Day 90

BIKE

• Time: 3h 00m

• WU:
• 5-10' @ 75%
• MS:
• Long ride as 2:30 hr @77-83%, 15' @90%
• CD:
• 5-10' @ 65%

Day 91

BIKE

SWIM

RUN