Peak Phase (6 hrs 12 mins) Monday: Rest Day.
Main Set: 6 x (2 mins in Z5 + 60 sec recoveries in Z1).ġ0. Hard/VO2 Max (35 mins) Warm Up: 12 mins in Z2. Peak Phase (5 hrs 55 mins) Monday: Rest Day. Active Recovery Week (4 hrs 18 mins) Monday: Swim – Mod. Hard/Tempo (42 mins) Warm Up: 10 mins easy Z2, 5 x (5 secs in Z5 + 55 secs in Z2).Ĩ. Build Phase (5 hrs 40 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (38 mins) Warm Up: 5 mins easy in Z2, 5 x (10 secs in Z4 + 50 sec recoveries in Z2).ħ.
Build Phase (5 hrs 16 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (35 mins) Warm Up: 5 mins easy Z2, 5 x (20 secs in Z3 + 40 sec recoveries in Z2).Ħ. Build Phase (4 hrs 39 mins) Monday: Rest Day. Hard/Tempo (33 mins) Warm Up: 5 mins easy Z2, 5 x (5 secs in Z5 + 55 secs in Z2).ĥ. Active Recovery Week (3 hrs 42 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (39 mins) Warm Up: 5 mins in Z2, 5 x (10 secs in Z4 + 50 sec recoveries in Z2).Ĥ. Base Phase (4 hrs 13 mins) Monday: Rest Day. Tuesday: Bike – Hard/Threshold (33 mins) Warm Up: 5 mins in Z2, Main Set: 5 mins in Z3 + 2 min 30 secs recovery in Z1,ģ. Base Phase (3 hrs 50 mins) Monday: Rest Day. Hard/Tempo (20 mins, 800m/y) Warm Up: 1 x (100 FS in Z2 + 20 secs rest), 1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest).Ģ. Base Phase (3 hrs 25 mins) Monday: Swim – Mod.