- Time: 30m
- Bike Base
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 40m
- WU: 10' includes 4x20" strides.
- MS: Then 20' tempo run at LT or 5k could be substituted.
- CD: 10' Stretch when done and add in Core 1, 2 or 3.