• Week 1
    Print Week

    • Day 20

    BIKE
    • Time: 2h 00m
    • IM early base - KEY WORKOUT
    • Endurance
    • 120
    • WU: 20 min. spin Z1.
    • MS: 4 x 20 minutes Z2 aero position repeats, only sitting up & spinning highest rpm's possible on uphills--otherwise large ring. Easy 3' spin between each 20' segment.
    • CD: Cool down last 10 minutes Z1 spin.
    RUN
    • Time: 20m
    • Run Brick
    • Strength
    • 20
    • Warm up easy 5 minutes. Run 10' on a flat course or treadmill after bike workout. 5 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.