WU: trainer or road, Z1 10 min.
MS: Then large ring muscle it! Use as big a gear as you can, without losing form. HR limit: Z3. If you can hold it (form) the rest of ride without exceeding Z3, hold it. If not, recover to Z1 and then hold big gear and muscle it at maintainable rpms again, until you reach limit of Z3.
CD: 10 min. Z1. Don't let knees wander too far from top tube!
Run Base - KEY WORKOUT
Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.