120' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
RUN
Time: 20m
Run Brick
Strength
20
Warm up easy 5 minutes. Run 10' on a flat course or treadmill after bike workout. 5 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
Sports
Sport
Time
Core Training
45m
Comments and Definitions
Stretching/Core
Stretch - use D3 program
Core Strength 15' - 2x through of Core 1, 2 or 3
Flex Band Routine - please see D3 Athletes Page
Stretching/Core
Stretch - use D3 program
Core Strength 15' - 2x through of Core 1, 2 or 3
Flex Band Routine - please see D3 Athletes Page