Week 3: Bike Focus

Goals
The goal this week is to buckle down and get through 3 more quality sessions before we take a easier recovery week. Sundays ride is going to be quite tough as we are getting up close to 90k of TTing at HIMeffort within a 4.5hr ride.
Monday
Rest day
Tuesday
Run: (1:01), 11.1km, 125bpm
20min easy, 10min building to lower steady, 20min fartlek building to 4:00min/k, 10min easy
Wednesday
Bike: (2hr)
2 x (6min Stand, 6min BG, 6min TT), 5min RI
Thursday

Friday
Bike: (2hr)
5 x6min @ 160-165bpm
2min RI
30min@135-140bpm
Saturday

Sunday
Bike: (4.5hr)
2x30min @ 150-155bpm
2x20min @ 150-155bpm
2x15min @ 150-155bpm
5min RI
Swim
Bike
Run
Other

Total
Summary