- Time: 1h 30m
- Bike LT Test
- Assess Fitness
- BT: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor.
- Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 30 minutes.
- Time: 50m
- Distance: 1750.00 yards
- Speed
- WU: 300
- MS:
- 5x50 (sprint 1st 25) - on 20" rest
- 4x:
- - 2x50 Z3 (15" rest),
- - 1x100 Z3 (60" rest),
- - Sprint a 50 Z5 (15" rest)
- CD: 200
Day 41
BIKE
SWIM