- Time: 1h 00m
- Breakthrough: Tempo intervals. On road or trainer. 15 minute warmup. Do 5 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position. 5' cooldown.
- Time: 50m
- Distance: 2500.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 15x100 @T-pace + 3". Your rest is 15".
- CD: 300 easy.
Day 83
BIKE
SWIM