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WE HAVE TWO BACK-TO-BACK WORKOUTS FOR TODAY. WORKOUT 1: DO AN OVERDISTANCE (OD) RIDE FOR 80 MINUTES AT LEVEL 1 INTENSITY (60-70% of MHR): This is the last week of this training program. You've come a long way in 12 weeks! With the training you have done, you'll have no problem doing a sprint triathlon, which has a .75K (1/4-mile) swim, a 20K (12.4-mile) bike ride, and a 5K (3.1-mile) run. Those of you who like to push the envelope could squeak by in an Olympic-distance tri, which is a 1.5K (.93-mile) swim, 40K (24.8-mile) bike, and 10K (6.2-mile) run. We're doing back-to-back sessions today, so don't loiter around after the ride. FOR WORKOUT 2, DO AN INTERVAL (IN) RUN FOR 16 MINUTES AT LEVEL 4 INTENSITY: Jump right in after your bike ride and go hard. You won't need too much warm-up, only about 10 minutes. For this workout, get on the road and run three minutes at level 4 intensity; jog easy for one minute; and repeat 4 times. Cool down for 10-15 minutes by jogging easily and walking.
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