Day 92

BIKE

• Time: 1h 15m

• WU:
• 10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT
• 30" @ 65-70% + 5' @ 75% FT
• MS:
• 4x10' (2' Rest@ 65-70% FT) @ 95-100%
• CD:
• 5-10' @ 60-65%

Comments and Definitions

Week Goal: Improve your critical power

Day 93

BIKE

SWIM

RUN

Day 94

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 95

BIKE

SWIM

RUN

Day 96

BIKE

• Time: 1h 00m

• WU:
• 10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT
• 30" @ 65-70% + 5' @ 75% FT
• MS:
• 2x20' (5' Rest@ 75-75% FT) @ 90-95% FT
• CD:
• 5-10' @ 60-65%

Day 97

BIKE

• Time: 3h 15m

• WU:
• 5-10' @ 70%
• MS:
• Long ride as 2:45 hr @70-75%, 15' @85%
• CD:
• 5-10' @ 60-65%

Day 98

BIKE

SWIM

RUN