- Time: 1h 15m
- WU: Long warm-up of 30 minutes
- MS: Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.
- CD: 15 minutes