• Week 1
    Print Week

    • Day 13

    BIKE
    • Time: 1h 25m
    • Bike ME
    • Muscular Endurance
    • 15' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x10 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength. 10' cool down.
    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • Speed
    • WU: 300
    • MS:
    • 10x50 Z4 on 20" rest.
    • 10x50 Z5 on 30" rest.
    • 10x50: sprint 25, easy 25 on 15" rest.
    • CD: 200