- Time: 55m
- WU:
- 5-10' @ 75%
- MS:
- 40' start @ 83% and every 5' increase power by 5% (when you get to 94% start again until you complete time)
- CD:
- 5-10' @ 65%
- Time: 1h 00m
- WU:
- 10' @ 68-73% + 5' alternating 30" @ 95-100%
- 30" @ 68-73% + 5' @ 80%
- MS:
- 2x20' (5' Rest@ 75-80%) @ 94-100%
- CD:
- 5-10' @ 65%
- Time: 3h 20m
- WU:
- 5-10' @ 75%
- MS:
- Long ride as 2:45 hr @77-83%, 15' @90%
- CD:
- 5-10' @ 65%
Day 92
Day 93
BIKE
SWIM
RUN
Day 94
BIKE
Day 95
BIKE
SWIM
RUN
Day 96
BIKE
Day 97
BIKE
Day 98
BIKE
SWIM
RUN
Week Goal: Improve your critical power