• Week 1
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  • Day 83

    BIKE
    • Time: 1h 00m
    • Breakthrough: Tempo intervals. On road or trainer. 15 minute warmup. Do 5 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position. 5' cooldown.
    SWIM
    • Time: 50m
    • Distance: 2500.00 yards
    • OPTIONAL SWIM:
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 15x100 @T-pace + 3". Your rest is 15".
    • CD: 300 easy.