• Week 1
    Print Week

    • Day 22

    BIKE
    • Time: 50m
    • WU:
    • 10' @ 68-73% + 5' alternating 30" @ 95-100%
    • 30" @ 68-73% + 5' @ 80%
    • MS:
    • 5x1' (1' [email protected] 68-73% FT) as 1-4 set @ 106> % and last one got as bit harder if you can + 15' @ 83-87%
    • CD:
    • 5-10' @ 65%
    Comments and Definitions

    Week Goal: Improve Maximal Aerobic Capacity

    Day 23

    BIKE
      SWIM
        RUN

          Day 24

          BIKE
          • Time: 1h 00m
          • WU:
          • 5-10' @ 75%
          • MS:
          • 4x10' (2.5' [email protected] 75-80%) [email protected] 85%, 2&4 @90%
          • CD:
          • 5-10' @ 65%

          Day 25

          BIKE
            SWIM
              RUN

                Day 26

                BIKE
                • Time: 45m
                • WU:
                • 10' @ 68-73% + 5' alternating 20" @ 106> %
                • 40" @ 68-73% + 5' @ 80%
                • MS:
                • 10x30" (30" [email protected] 75-80% FT) @ 100-106% + 10' @ 77-83%
                • CD:
                • 5-10' @ 65%

                Day 27

                BIKE
                • Time: 2h 20m
                • WU:
                • 5-10' @ 75%
                • MS:
                • Long ride as 30' @ 70%, 30' @75%, 30' @ 80%, 30' @ 85%
                • CD:
                • 5-10' @ 65%

                Day 28

                BIKE
                  SWIM
                    RUN