• Week 1
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    • Day 64

    BIKE
    • Time: 55m
    • WU:
    • 10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT
    • 30" @ 65-70% + 5' @ 75% FT
    • MS:
    • 6x4' (45" [email protected] 65-70% FT) as 1-5 set @ last week's 6th set power, 6th pushing 2-4w above of 20MP- the last (6th) set will be your baseline for next week.
    • CD:
    • 5-10' @ 60-65%
    Comments and Definitions

    Week Goal: Improve Slow Glycolysis - Unload Week

    Day 65

    BIKE
      SWIM
        RUN

          Day 66

          BIKE
          • Time: 55m
          • WU:
          • 5-10' @ 70%
          • MS:
          • 2x15' (5' [email protected] 65-70% FT) @ 80-85%
          • CD:
          • 5-10' @ 60-65%

          Day 67

          BIKE
            SWIM
              RUN

                Day 68

                BIKE
                • Time: 55m
                • WU:
                • 5-10' @ 70%
                • MS:
                • 3x10' (3' [email protected] 75-75% FT) @ 90-95%
                • CD:
                • 5-10' @ 60-65%

                Day 69

                BIKE
                • Time: 1h 00m
                • WU:
                • 5-10' @ 70%
                • MS:
                • Long ride as 2:15 hr @70-75%, 15' @85%
                • CD:
                • 5-10' @ 60-65%

                Day 70

                BIKE
                  SWIM
                    RUN