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Ironman-Distance Triathlon Program
Day 018 - All-around Training, Week 3
Bike (Key): Level 2, 60 minutes; Run (Key): Level 3, 30 minutes 
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TODAY'S WORKOUT IS A 60-MINUTE (L2) BIKE FOLLOWED BY A 30-MINUTE (L3) RUN. Strong and steady: this is designed to be a stationary bike workout where big gears are used and little rest is taken between interval repeats. Example: 5 x 7 min. efforts in 53 x 17 gear with 30 seconds rest between repeats. The remaining time is spent warming up and cooling down.
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