Day 92

BIKE

• Time: 1h 15m

• WU:
• 10' @ 68-73% + 5' alternating 30" @ 95-100%
• 30" @ 68-73% + 5' @ 80%
• MS:
• 4x10' (2' Rest@ 68-73%) @ 100-105%
• CD: 5-10' @ 65%

Comments and Definitions

Week Goal: Improve your critical power

Day 93

BIKE

SWIM

RUN

Day 94

BIKE

• 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%

Day 95

BIKE

SWIM

RUN

Day 96

BIKE

• 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%

Day 97

BIKE

• Time: 3h 20m

• WU:
• 5-10' @ 75%
• MS:
• Long ride as 2:45 hr @77-83%, 15' @90%
• CD:
• 5-10' @ 65%

Day 98

BIKE

SWIM

RUN