Monday:
RUNNING: 40min EASY + TEMPO 1
SWIMMING: 3,5km
Tuesday:
RUNNING:1h - 6xHILL SPRINT(20sec EASY Walking)
SWIMMING:4km
Wednesday:
RUNNING: 40min easy Recovery
SWIMMING:3,5km
BIKE: TACX 1h45min (8x3min 350watt - 100cad.)
Thursday:
RUNNING:1h30min (EASY + LSD + 4x3min TEMPO 4 - 1min REST)
SWIMMING:4km
BIKE: TACX 1h30min EASY SPINNING HIGH CAD.
Friday:
REST DAY :-((((
Saterday:
BIKE: 3h30min (outdoor) EASY+HILLS HIGH CAD. SMALL GEAR 10x
Sunday:
BIKE:3h30min EASY RECOVERY LSD (long slow distance pace)
RUN:45min EASY
RUNNING: 40min EASY + TEMPO 1
SWIMMING: 3,5km
Tuesday:
RUNNING:1h - 6xHILL SPRINT(20sec EASY Walking)
SWIMMING:4km
Wednesday:
RUNNING: 40min easy Recovery
SWIMMING:3,5km
BIKE: TACX 1h45min (8x3min 350watt - 100cad.)
Thursday:
RUNNING:1h30min (EASY + LSD + 4x3min TEMPO 4 - 1min REST)
SWIMMING:4km
BIKE: TACX 1h30min EASY SPINNING HIGH CAD.
Friday:
REST DAY :-((((
Saterday:
BIKE: 3h30min (outdoor) EASY+HILLS HIGH CAD. SMALL GEAR 10x
Sunday:
BIKE:3h30min EASY RECOVERY LSD (long slow distance pace)
RUN:45min EASY