Day 71

BIKE

• Time: 30m

• Trainer
• Efficiency
• 30
• WU: 10' - CD: 10' 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM

Day 72

RUN

• Time: 20m

• Run Base
• Endurance
• 20
• Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Day 73

BIKE

• Time: 1h 00m

• Bike Hill Repeats
• Strength
• 60
• 15' wu. 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. 15' cd.

Day 74

RUN

• Time: 20m

• Run Base
• Endurance
• 20
• Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Day 75

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 76

RUN

• Time: 20m

• Run Base
• Endurance
• 20
• Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Day 77

BIKE

• Time: 30m

• Bike Base
• Endurance
• 30
• Ride on a flat course. Keep HR in Zone 1-2.