Susi is a Four Lettered Word

WEDNESDAY
R: 45 minutes at easy pace, RPE 2-3

B: 60 minutes road or trainer, all small chainring work, low effort.

THURSDAY
R: 90 minutes long run, easy pace. RPE 3.

FRIDAY
S: speed day
wu: 400 continuous. last 50 in each 100 is kick
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last

B: 15 warm up, warm down with easy spinning in the small ring. 30
middle minutes in big ring, but still not a hard effort. If on the road,
concentrate on constant pedaling with minimal freewheeling.

SATURDAY
R: 45 minutes at easy pace, RPE 2-3

B: 60 minutes road or trainer, all small chainring work, low effort.

SUNDAY
B: 90 minute ride. Only go further if you easily completed all the other
workouts this week. We're only getting started on a long 20 weeks...