MORNING: RUN:
Age Group: 30 total';
Elite: 40' total;
Pro: 50' total.
This is an "Out and Back" workout: time yourself to the turnaround, then run back to the starting point faster. Go out at L2 and come back at L3-L4.
AFTERNOON: BIKE:
Indoor:
Warm up for 10 minutes.
Do 1' on (fast), 1' off (cruise);
2' on, 1' off, 3' on, 1' off;
4' on, 1' off.
Use your small chainring for the entire series. Then repeat the entire series in your big chainring.
Cool down 10' in easiest gear. Do 2' right leg only, then 2' left leg only.
Outdoor: ride 1 hour and 45 minutes; include 60' flats at L3.
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