- Time: 1h 10m
- Bike Base
- 70' ride on a flat to gently rolling course. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).
- Time: 35m
- Distance: 1800.00 yards
- Swim TT - KEY WORKOUT
- Assess Fitness
- WU: 200 warm up. 8 x 50 on 15 sec rest.
- MS: 1000 yd TT (time trial) for time.
- CD: 200
- The time for the 1,000 is divided by 10, to get your avg. pace. This pace is now known as your T-Pace.