• Week 1
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  • Day 27

    BIKE
    • Time: 3h 00m
    • WU: 45'
    • MS: Then 10x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit Z4. Keep HR in Zone 1-2 otherwise. Alternate standing and sitting for each hill repeat. After the final hill repeat, you can spin easy until you have hit the 3 hour mark (including cooldown).
    • CD: 25'
    • *Don't worry if the WU or CD aren't exactly right since you have to ride out to the hill.
    Comments and Definitions

    T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.

    SWIM
    • Time: 45m
    • Distance: 2200.00 yards
    • OPTIONAL SWIM:
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 12x100 @T-pace + 3". Your rest is 15".
    • CD: 300 easy.