- Time: 30m
- Very Easy
- Easy spin for 30 minutes in small chain ring. No HRM, but keep the effort very easy.
- Time: 1h 20m
- Run Base
- Run 80' 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.