- Time: 45m
- 15 warm up, warm down with easy spinning in the small ring. 30 middle minutes in big ring, but still not a hard effort. If on the road, concentrate on constant pedaling with minimal freewheeling.
- Time: 30m
- Speed day
- wu: 400 continuous. last 50 in each 100 is kick
- main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
- cd: 6 x 25, each slower than last
Day 26
BIKE
SWIM