- Time: 2h 00m
- Bike Base
- Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
- Time: 50m
- WU: 10' includes 4x20" strides.
- MS: Then 30' tempo run at LT or 8k could be substituted.
- CD: 10'
- Stretch when done and add in Core 1, 2 or 3.