- Time: 1h 00m
- Breakthough: Time Trial intervals. 2 x 10km building from heart rate 3 to low 5b on each interval (5-minute recoveries). As flat a course as possible. Challenge yourself with big gears. On time trial set-up. 85-100 rpm. Aero.
- Time: 45m
- WU: 15'
- MS: Run on a flat course or treadmill. Run 15' @ zone 2
- CD: 15'
Day 17
BIKE
RUN