Week 1
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Day 15

BIKE

Time: 30m

WU: 10'
MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM.
CD: 10'

RUN

Time: 45m

Run on a flat course or treadmill.
WU: 15'
MS: 15' @ Zone 2
CD: 15'