- Time: 1h 00m
- Get the bike in first today....
- 60 minutes, hills. Find a hill that takes 3-5 minutes to climb.
- Warm up and cool down 15 minutes each.
- Main: 6-8 repititions on the hill. Remain seated on all reps. You should hit RPE 7-9 but not an all-out effort.
- Complete stretch of legs and lower back afterwards. If on the trainer, do main set of 7 x 4:00 in large chainring, seated at
- cadence of 50-60.
- Time: 30m
- 30 minutes continuous recovery swim after bike workout.
Day 30
BIKE
SWIM