Bike

• 50m
• -----
• -----

Trainer
Efficiency
55
WU: 10'
MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles. After 6th cycle,
CD: 10'

Run

• 45m
• 4.74 miles
• 09m 29s /Mi

Run Base
Strength
45
Run 45' 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.

Run

• 1h 01m 48s
• 7.18 miles
• 08m 36s /Mi

Easy run, zone 1,2

Bike

• 1h 00m
• 16.85 miles
• 16.85 Mi/hr

Bike LT Test
Assess Fitness
60
BT: Long warm-up of at least 15 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor and record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 15 minutes.

20 MIN TIME TRIAL - Avg HR 173, Max HR - 177, Avg Spd - 19 mph, Dist - 6.33 miles

Swim

• 26m 40s
• 1200.00 meters
• 02m 13s /100 meters

Easy swim
Endurance
25
1200
Easy 1.2k straight swim.

Strength

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45