- Time: 30m
- Spinning at RPE 3 either directly after run or later in the day. If after running, take in calories and drink at start of bike and after.
- Time: 1h 30m
- wu: 15 minutes RPE 3
- main: 2 x (26t, 4r) 26t at RPE 6, 4r at RPE 2
- cd: 15 minutes at RPE 3