• Week 1
    Print Week

    • Day 123

    BIKE
    • Time: 50m
    • Bike Hill Repeats
    • Strength
    • 50
    • WU: 15'
    • MS: Then 4x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
    • CD: 15'
    RUN
    • Time: 35m
    • Run Base
    • Endurance
    • 35
    • Run 35' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 1h 00m
    • Distance: 3800.00 yards
    • Speed
    • Speed
    • 60
    • 3,800
    • WU: 300 & 6x50 on 10" rest.
    • MS: 30x100 - 10 on 40" rest, 10 on 30" rest and 10 on 20" rest.
    • CD: 200