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Ironman-Distance Triathlon Program
Day 060 - Bike Focus, Week 9
Bike (Key): Level 3, 60 minutes; Run (Key): Level 2, 20 minutes 
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TODAY'S WORKOUT IS A 60-MINUTE (L3) BIKE FOLLOWED BY A 20-MINUTE (L2) RUN. This is a strength and stamina indoor workout that uses big gears and little recovery time. An example of a main set might be 4-6-8-6-4 minute ladder at your 40K bike pace (80-90 RPM's). Rest 1 minute between each effort. Run immediately after the bike.
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