Week 1
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Day 76

BIKE

Time: 55m

Race simulation - start out easy for 15'. Then you are going to ride 20' at OLY distance effort - 10' at Sprint effort - spin easy for 10' - The rest of the ride should see your HR about 10 beats below LT. Go right into the brick.

RUN

Time: 10m

BRICK
Run 10' 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.