- Time: 1h 30m
- Breakthough: Warm-up well. Then ride 30 to 45 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.
- Time: 45m
- WU: 15'
- MS: 15' Run on a flat course or treadmill @ Zone 2
- CD: 15'
Day 31
BIKE
RUN