• Week 1
    Print Week

    • Day 20

    BIKE
    • Time: 1h 00m
    • Bike LT Test
    • Assess Fitness
    • 60
    • BT: Long warm-up of at least 15 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. Record distance covered or average speed. Cool down for at least 15 minutes.
    SWIM
    • Time: 40m
    • Distance: 2000.00 yards
    • Form Swim
    • LT
    • 40
    • 2000
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 10x100 @T-pace +3". Your rest is 15".
    • CD: 300 easy.