30 minutes spinning at RPE 3 either directly after run or later in the day. If after running, take in calories and drink at start of bike and after.
Comments and Definitions
The notation above for tempo runs means for today after warming up you'll do 3 sets. In each set, you'll run 12 minutes at RPE6 then back off for 3 minutes recovery at RPE2.
The notation above for tempo runs means for today after warming up you'll do 3 sets. In each set, you'll run 12 minutes at RPE6 then back off for 3 minutes recovery at RPE2.