• Week 1
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    • Day 36

    BIKE
    • Time: 30m
    • WU: 10'
    • MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
    • CD: 10'
    RUN
    • Time: 40m
    • WU: Warm up for at least 10' before the first stride.
    • MS: Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat.
    • CD: Cool-down with at least 5' easy jog (Zone 1).