• Week 1
    Print Week
  • Day 92

    BIKE
    • Time: 1h 15m
    • WU:
    • 10' @ 68-73% + 5' alternating 30" @ 95-100%
    • 30" @ 68-73% + 5' @ 80%
    • MS:
    • 4x10' (2' [email protected] 68-73%) @ 100-105%
    • CD: 5-10' @ 65%
    Comments and Definitions

    Week Goal: Improve your critical power

    Day 93

    BIKE
      SWIM
        RUN

          Day 94

          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 95

          BIKE
            SWIM
              RUN

                Day 96

                BIKE
                • Time: 1h 00m
                • WU:
                • 10' @ 68-73% + 5' alternating 30" @ 95-100%
                • 30" @ 68-73% + 5' @ 80%
                • MS:
                • 2x20' (5' [email protected] 75-80%) @ 94-100%
                • CD:
                • 5-10' @ 65%

                Day 97

                BIKE
                • Time: 3h 20m
                • WU:
                • 5-10' @ 75%
                • MS:
                • Long ride as 2:45 hr @77-83%, 15' @90%
                • CD:
                • 5-10' @ 65%

                Day 98

                BIKE
                  SWIM
                    RUN