• Week 1
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    • Day 9

    BIKE
    • Time: 3h 30m
    • Distance: 55.00 miles
    • WU: 30'
    • MS: Tempo/Z3 steady pace in the mountains, Z4 to Z5 on steepest sections.
    • Break ride into blocks of 15 minutes where you surge beyond Z3 & up to Z5, then 15 minutes under Z3 for recovery. That should make 5 x 15 min. of rest vs. Z3+ effort. This is a 3.5 hr. ride in total.
    • CD: 30'