Monday:
RUNNING: 50 min EASY + TEMPO 2
SWIMMING: 3,5km
Tuesday:
RUNNING: 50min - 20min Wup + 3x2min Tempo3 - 30sec Easy + Easy Tempo 1
SWIMMING:4km
Wednesday:
RUNNING: 40min easy Recovery
SWIMMING:4km
BIKE: TACX 1h45min (3x15min 280watt - 115 cad.)
Thursday:
SWIMMING:4km
BIKE: 3h (outdoor) EASY RIDE + 4xHILLS SPRINT
Friday:
SWIMMING:4km
Saterday:
BIKE: 3h (outdoor) EASY+HILLS LOW CAD. HIGH GEAR
Sunday:
BIKE:3h30 EASY RECOVERY LSD (long slow distance pace)
RUN:1h EASY+LSD
RUNNING: 50 min EASY + TEMPO 2
SWIMMING: 3,5km
Tuesday:
RUNNING: 50min - 20min Wup + 3x2min Tempo3 - 30sec Easy + Easy Tempo 1
SWIMMING:4km
Wednesday:
RUNNING: 40min easy Recovery
SWIMMING:4km
BIKE: TACX 1h45min (3x15min 280watt - 115 cad.)
Thursday:
SWIMMING:4km
BIKE: 3h (outdoor) EASY RIDE + 4xHILLS SPRINT
Friday:
SWIMMING:4km
Saterday:
BIKE: 3h (outdoor) EASY+HILLS LOW CAD. HIGH GEAR
Sunday:
BIKE:3h30 EASY RECOVERY LSD (long slow distance pace)
RUN:1h EASY+LSD