400 YD Warm-up & 200 YD Cool-down ZONE 1-2: 5X200 YDS W/ :15 REST
Stay in Heart rate zone 2 on gently rolling course. NO zone 3. Gear down on hills, if necessary, to hold heart rate down. Cadence = 90+.
Spinups: 5x:30 seconds @ cadence 100+ w/1 minute between @ end of ride.
Cool Down: 10 min
Stay in Heart rate zone 2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.
Body Weight or Machine circuits work! This phase is designed to stimulate your body to adapt and build endurance. Use a weight that is challenging to do 2 sets of 12-20 repetitions. Remember, working to fatigue is the objective. Working any exercise to failure can cause injury and should be avoided.
Warm-up & Cool-down during swim Z1-2: 2X800 YDS W/ :10 REST
ZONE 3: 2x10 MIN w/ 2 MIN @ Z1 Warm-Up 10 minutes @ Z1-2 Cool-Down 5-10 minutes @ Z1-2
ZONE 3: 2x10 MIN w/ 2 MIN
Warm-Up 10 minutes
Cool-Down 5-10 minutes