SURE! 20*F and sleeting. Of course the gym is closed. This week ain't lookin' good!
Loosen after long ride yesterday WU: 10 min Z1 MS: 25 min Z2 CD: Z1
Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
RUN BRICK Run 30' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
Warm Up
Cool down
MS: Then swim a 1000m/yd time trial all out. Record TT time.
Fast spin on stationary bike. Some out of the saddle and increased resistance.
Stationary bike. 5 min intervals, 3 min hard, 2 easy.
BRICK 10 min intervals, 2 min hard, 8 min easy.
WU: 400 swim MS: 4x (500 at T-pace minus 3 seconds, 100 drill, 50 sprint, 50 non-free) CD: 100 ez non-free
Change event to: