Day 85

BIKE

• Time: 1h 10m

• WU:
• 10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT
• 30" @ 65-70% + 5' @ 75% FT
• MS:
• 3x12'(2.5' [email protected] 65-70% FT @ 95-100%
• CD:
• 5-10' @ 60-65%

Comments and Definitions

Week Goal: Improve your critical power

Day 86

BIKE

SWIM

RUN

Day 87

BIKE

• Time: 1h 00m

• WU:
• 5-10' @ 70%
• MS:
• Do 45' alternating 5' @80%, 5' @75%, 5' @85%
• CD:
• 5-10' @ 60-65%

Day 88

BIKE

SWIM

RUN

Day 89

BIKE

• Time: 1h 05m

• WU:
• 10' @ 65-70%FT + 5' alternating 30" @ 95-100%FT
• 30" @ 65-70% + 5' @ 75% FT
• MS:
• 2x18' (4' [email protected] 75-75% FT) @90-95%
• CD:
• 5-10' @ 60-65%

Day 90

BIKE

• Time: 3h 00m

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

Day 91

BIKE

SWIM

RUN