Bike

• 1h 29m
• 23.80 miles
• -----

Brick: Endurance Bike. RPE 2-3, HR Zone 1-2. Practice Nutrtion and go right into the run.

Run

• 46m
• 4.60 miles
• -----

Brick:Endurance run. RPE 2-3, HR Zone 1-2.

Bike

• 1h 44m
• 27.80 miles
• -----

Warmup: 10 minutes /2.70 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:1h 24m /22.40 miles

Set #1 1h 24m / 22.38 miles
Endurance
HR Zone: 1-2 RPE: 5-6


Cooldown: 10 minutes /2.70 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Run

• 48m
• 4.80 miles
• -----

Warmup: 10 minutes /1.00 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:38m /3.80 miles

Set #1 38m / 3.81 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Run

• 20m
• -----
• -----

20 min jog Zone 1

Bike

• 20m
• -----
• -----

Warm up for 10', make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.