- Time: 3h 00m
- Breakthrough: After a long warmup and in the middle of your ride, on about a 2% hill or into a headwind, do 4-5 x 3 minutes at Z5 with (3 minute recoveries on time trial bike. 90+ rpm. Smooth pedaling. Long cool down.
- Time: 25m
- Run 25' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
Day 56
BIKE
RUN