• Week 1
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  • Day 78

    BIKE
    • Time: 1h 05m
    • WU:
    • 10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT
    • 30" @ 65-70% + 5' @ 75% FT
    • MS:
    • 3x10' (3' [email protected] 65-70% FT) @ 95-100%
    • CD:
    • 5-10' @ 60-65%
    Comments and Definitions

    Week Goal: Improve your critical power

    Day 79

    BIKE
      SWIM
        RUN

          Day 80

          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 81

          BIKE
            SWIM
              RUN

                Day 82

                BIKE
                • Time: 1h 00m
                • WU:
                • 10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT
                • 30" @ 65-70% + 5' @ 75% FT
                • MS:
                • 2x15' (5' [email protected] 65-70% FT) @90-95%
                • CD:
                • 5-10' @ 60-65%

                Day 83

                BIKE
                • Time: 2h 45m
                • WU:
                • 5-10' @ 70%
                • MS:
                • Long ride as 2:30 hr @70-75%, 15' @85%
                • CD:
                • 5-10' @ 60-65%

                Day 84

                BIKE
                  SWIM
                    RUN