Day 78

BIKE

• Time: 1h 05m

• WU:
• 10' @ 68-73% + 5' alternating 30" @ 95-100%
• 30" @ 68-73% + 5' @ 80%
• MS:
• 3x10' (3' [email protected] 68-73%) @ 100-105%
• CD:
• 5-10' @ 65%

Comments and Definitions

Week Goal: Improve your critical power

Day 79

BIKE

SWIM

RUN

Day 80

BIKE

• Time: 55m

• WU:
• 5-10' @ 75%
• MS:
• 40' start @ 83% and every 5' increase power by 5% (when you get to 94% start again until you complete time)
• CD:
• 5-10' @ 65%

Day 81

BIKE

SWIM

RUN

Day 82

BIKE

• Time: 1h 00m

• WU:
• 10' @ 68-73% + 5' alternating 30" @ 95-100%
• 30" @ 68-73% + 5' @ 80%
• MS:
• 2x15' (5' Rest @ 68-73%) @ 94-100%
• CD:
• 5-10' @ 65%

Day 83

BIKE

• Time: 3h 00m

• WU:
• 5-10' @ 75%
• MS:
• Long ride as 2:30 hr @77-83%, 15' @90%
• CD:
• 5-10' @ 65%

Day 84

BIKE

SWIM

RUN