Day 120

BIKE

• Time: 1h 15m

• Bike Base
• Endurance
• 75
• 75' ride on a flat course to gently rolling. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).

Strength

• Time: 45m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  2
  12
  15
• BACK
  Bent-Arm Pulldown
  2
  12
  15
• LEGS
  Leg Press
  2
  12
  15
• BACK
  Seated row
  2
  12
  15
• LEGS
  Hamstring curl
  2
  12
  15
• LEGS
  Leg Extensions
  2
  12
  15
• CORE
  Core #1
  2
  0
  0

Day 121

RUN

• Time: 1h 00m

• Run Base - KEY WORKOUT
• Strength
• 60
• Run 60' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

SWIM

• Time: 50m
• Distance: 2500.00 yards

• Easy swim
• Endurance
• 50
• 2,500
• Easy 2.5k straight swim.

Day 122

BIKE

• Time: 1h 40m

• Bike Base - KEY WORKOUT
• Endurance
• 100
• 100' ride on a flat course. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).

RUN

• Time: 30m

• Run Base
• Endurance
• 30
• Run 30' 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.

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

Day 124

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 125

BIKE

• Time: 2h 00m

• Bike Base
• Endurance
• 120
• 120' ride on a rolling course. Keep HR in Zone 1-2. Insert aero position majority of ride after warm up if you have aero bars on.

RUN

• Time: 35m

• Run Brick
• Strength
• 35
• Warm up easy 10 minutes. Run 15' on a flat course or treadmill after bike workout. 10 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

Day 126

RUN

• Time: 50m

• Run Base
• Endurance
• 50
• Run 50' 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. Stretch when done and add in Core 1, 2 or 3.

SWIM

• Time: 1h 05m
• Distance: 3600.00 yards

• Speed - KEY WORKOUT
• Speed/Endurance
• 65
• 3600
• WU: 500 then: 3x100 on 20" rest - build each 25 to go faster. Then 3x100 on 25" rest.
• MS:
• 5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
• Then 200 easy.
• 6x100 w/paddles on 20" rest. Make each one faster again with #6 being faster then #3.
• CD: 200