Week 1
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Day 99

BIKE

Time: 1h 15m

WU:
10' @ 68-73% + 5' alternating 30" @ 95-100%
30" @ 68-73% + 5' @ 80%
MS: 2x20' (2' Rest@ 68-73%) @ 100-105%
CD:
5-10' @ 65%

Comments and Definitions

Week Goal: Improve your critical power - Unload Week

Day 100

BIKE

SWIM

RUN

Day 101

BIKE

Time: 1h 00m

WU:
5-10' @ 75%
MS:
40' as 5' @77%, 5' @83%
CD:
5-10' @ 65%

Day 102

BIKE

SWIM

RUN

Day 103

BIKE

Time: 55m

WU:
5-10' @ 75%
MS:
3x10' (3' Rest@ 75-80%) @ 94-100%
CD:
5-10' @ 65%

Day 104

BIKE

Time: 1h 00m

WU:
5-10' @ 75%
MS:
40' Easy @ 77%
CD:
5-10' @ 65%

Day 105

BIKE

SWIM

RUN