Get the bike in first today....
60 minutes, hills. Find a hill that takes 3-5 minutes to climb.
Warm up and cool down 15 minutes each.
Main: 6-8 repititions on the hill. Remain seated on all reps. You should hit RPE 7-9 but not an all-out effort.
Complete stretch of legs and lower back afterwards. If on the trainer, do main set of 7 x 4:00 in large chainring, seated at
cadence of 50-60.
30 minutes continuous recovery swim after bike workout.