Bike
  • 55m
  • -----
  • -----

WU:
5-10' @ 75%

MS:
40' start @ 83% and every 5' increase power by 5% (when you get to 94% start again until you complete time)

CD:
5-10' @ 65%

Bike
  • 1h 00m
  • -----
  • -----

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

MS:
2x20' (5' Rest@ 75-80%) @ 94-100%

CD:
5-10' @ 65%

Bike
  • 3h 20m
  • -----
  • -----

WU:
5-10' @ 75%

MS:
Long ride as 2:45 hr @77-83%, 15' @90%

CD:
5-10' @ 65%

Bike
  • 1h 15m
  • -----
  • -----

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

MS: 2x20' (2' Rest@ 68-73%) @ 100-105%

CD:
5-10' @ 65%

Week Goal: Improve your critical power - Unload Week

IndoIronYanti's Training Plan


 March 2015 
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