• Week 1
    Print Week
  • Day 50

    BIKE
    • Time: 55m
    • WU:
    • 10' @ 68-73% + 5' alternating 30" @ 95-100%
    • 30" @ 68-73% + 5' @ 80%
    • MS:
    • 6x4' (45" [email protected] 68-73% FT) @ 100-105% --during the last set, try pushing a bit harder--
    • CD:
    • 5-10' @ 65%
    Comments and Definitions

    Week Goal: Improve Slow Glycolysis

    Day 51

    BIKE
      SWIM
        RUN

          Day 52

          BIKE
          • Time: 55m
          • WU:
          • 5-10' @ 75%
          • MS:
          • 40' start @ 77% and every 5' increase effort by 5% (when you get to 100% start again until you complete time)
          • CD:
          • 5-10' @ 65%

          Day 53

          BIKE
            SWIM
              RUN

                Day 54

                BIKE
                • Time: 45m
                • WU:
                • 5-10' @ 75%
                • MS: 3x8' (2' [email protected] 75-80%) @ 89-94%
                • CD:
                • 5-10' @ 65%

                Day 55

                BIKE
                • Time: 2h 50m
                • WU:
                • 5-10' @ 75%
                • MS:
                • Long ride as 1 hr @83%, 1 hr @85%, 30' @90%
                • CD:
                • 5-10' @ 65%

                Day 56

                BIKE
                  SWIM
                    RUN