Bike
  • 50m
  • -----
  • -----

WU:
10' @ 68-73% + 5' alternating 30" @ 95-100%
30" @ 68-73% + 5' @ 80%

MS:
5x1' (1' Rest@ 68-73% FT) as 1-4 set @ 106> % and last one got as bit harder if you can + 15' @ 83-87%

CD:
5-10' @ 65%

Week Goal: Improve Maximal Aerobic Capacity

Bike
  • 1h 00m
  • -----
  • -----

WU:
5-10' @ 75%

MS:
4x10' (2.5' Rest@ 75-80%) 1&3@ 85%, 2&4 @90%

CD:
5-10' @ 65%

Bike
  • 45m
  • -----
  • -----

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

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

CD:
5-10' @ 65%

Bike
  • 2h 20m
  • -----
  • -----

WU:
5-10' @ 75%

MS:
Long ride as 30' @ 70%, 30' @75%, 30' @ 80%, 30' @ 85%

CD:
5-10' @ 65%

IndoIronYanti's Training Plan


 April 2015 
SunMonTueWedThuFriSat
    1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30  
 
Time
Distance
Time