• Week 1
    Print Week

    • Day 11

    BIKE
    • Time: 1h 00m
    • Distance: 15.00 miles
    • Easy spin for 60' in small chain ring.
    RUN
    • Time: 35m
    • Distance: 4.50 miles
    • -Over 2 miles, gradually work your way up to just under your treadmill LT pace @ .5% grade (where you could maintain 3-4 miles at, but working very hard to do so).
    • -For mile 3, maintain pace corresponding to just under LT @ 1% grade.
    • -Mile 4, 5 x (1/10 @ 4% grade, 1/10 @ flat).
    • -Last 1/2 mile go back to flat grade and gradually slow speed for cool-down.