• Week 1
    Print Week

    • Day 69

    BIKE
    • Time: 1h 20m
    • Bike ME
    • Muscular Endurance
    • 80
    • 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 3x15 minutes in this gear - HR should be mid-high RPE 7 - recovery will be 5' easy between sets - keep the cadence up - this is where you build strength. 10' cool down.
    SWIM
    • Time: 1h 00m
    • Distance: 2600.00 yards
    • Form Swim
    • Race Start Speed
    • 60
    • 2600
    • MS: 4x200 no warm up on 3:30. Then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest.
    • CD: 100