Bike

• 1h 10m
• 20.00 miles
• 17.14 Mi/hr

Bike Base
Endurance
70
70' ride on a flat to gently rolling 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).

Swim

• 30m
• 1800.00 yards
• 01m 40s /100 yards

Swim TT - KEY WORKOUT
Assess Fitness
35
1800
WU: 200 warm up. 8 x 50 on 15 sec rest.
MS: 1000 yd TT (time trial) for time.
CD: 200
The time for the 1,000 is divided by 10, to get your avg. pace. This pace is now known as your T-Pace.

Bike

• 55m
• 16.00 miles
• 17.45 Mi/hr

Big Gear
Power
55
WU: 15'
MS: 12x1' seated using the big gear - with 1' recovery.
CD: 15'

Swim

• 1h 15m
• 4000.00 yards
• 01m 52s /100 yards

Strength

• 45m

Plyometrics
1. Rope jumping: 2 sets of 50 jumps (45 sec recoveries)
2. Skipping: 3 sets of 50 skips(45 sec walk recoveries)
3. Forward 2-leg hopping for height: 2 sets of 30 hops (45 sec walk recoveries)
4. Forward 1-leg hopping for distance: 2 sets of 30 hops/leg (45 sec walk recoveries)
5. Bench jumps: 1 set of 30 jumps/leg (45 sec recovery)
Core #1, 2, and 3