- Time: 1h 00m
- Distance: 15.00 miles
- Easy spin for 60' in small chain ring.
- 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.