- Time: 1h 00m
- 1 hour with some climbing or low cadence work if you're on the trainer. RPE 3-4 on the flats and allow yourself some out of the saddle work of RPE
- 7-8 on the hills.
- Time: 30m
- Speed day
- wu: 400 continuous. last 50 in each 100 is kick
- main: 9 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
- cd: 6 x 25, each slower than last