- Time: 3h 00m
- Bike Base - KEY WORKOUT
- 180' ride on a flat to rolling course. Keep HR in Zone 1-2.
- Time: 20m
- Run Brick
- Warm up easy 5 minutes. Run 10' on a flat course or treadmill after bike workout. 5 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.