Bike
  • 50m
  • -----
  • -----

WU:
10' @ 68-73% + 5' alternating 20" @ 106> %
40" @ 68-73% + 5' @ 80%

MS:
15x30" (30" Rest@ 75-80% FT) @100-106% + 10' @77-83%

CD:
5-10' @ 65%

Bike
  • 2h 30m
  • -----
  • -----

WU:
5-10' @ 75%

MS:
Long ride as 1 hr @83%, 1 hr @89%, 15' @95%

CD:
5-10' @ 65%

Bike
  • 50m
  • -----
  • -----

WU:
10' @ 68-73% + 5' alternating 20" @ 106> %
40" @ 68-73% + 5' @ 80%

MS:
5x4' (60" Rest@ 68-73%) @ 106> %

CD:
5-10' @ 65%

Week Goal: Improve Slow Glycolysis - Unload Week

Bike
  • 1h 00m
  • -----
  • -----

WU:
5-10' @ 75%

MS: 40' as 5' @78%, 5' @88%

CD:
5-10' @ 65%

IndoIronYanti's Training Plan


 January 2015 
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