- Time: 4h 00m
- 4:00 ride on a flat to rolling course. Keep HR in Zone 1-2.
- FLEX TIME RIDE - meaning you can ride UP TO 4:00- if you want to ride 1:00 you can. It's up to how you feel.
- Time: 40m
- Breakthrough: Cruise intervals. Warm up well. Then 4-5 x 3 minutes. Build heart rate to zone 4-5a. 2 minute recovery interval. Relaxed form! Listen to breathing.
Day 28
BIKE
RUN