MS: Then 10x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit Z4. Keep HR in Zone 1-2 otherwise. Alternate standing and sitting for each hill repeat. After the final hill repeat, you can spin easy until you have hit the 3 hour mark (including cooldown).
CD: 25'
*Don't worry if the WU or CD aren't exactly right since you have to ride out to the hill.
Comments and Definitions
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.