90 minutes, hills. Find a hill that takes about 5 minutes to climb.
Warm up and cool down 15-20 minutes each.
Main: 6-8 repititions on the hill. Remain seated on all reps. You should hit RPE 7-9 but not an all-out effort.
Complete stretch of legs and lower back afterwards.
Comments and Definitions
Get the bike in first today....
30 minutes continuous recovery swim after bike workout.