- Time: 2h 00m
- Bike ME
- Muscular Endurance
- Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
- Time: 20m
- Run Brick
- Strength
- Run 20' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
Day 21
BIKE
RUN