MS: Then 10 x (2' up a hill at 65-70 RPMS, once you hit the top of the hill sprint for 1'). Recover on the downhills. HR on the uphills can hit Z4. Keep HR in Zone 1-2 otherwise. After the final hill repeat, you can spin easy until you have hit the 3:30 mark (cooldown included).
CD: 25'
*Alternate standing and sitting for each hill repeat. Don't worry if the WU or CD aren't exactly right since you have to ride out to the hill.
Comments and Definitions
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.