- Time: 1h 15m
- Bike Base
- 75' ride on a flat course. Keep HR in Zone 1-2.
- Time: 30m
- Run Speed
- 30' run with 4x30" strides. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done.