40’ easy spin, keep the effort conversational and the cadence between 85-92 RPMS.
TRAINER: Warm up 10'. After WU, alternate 45-60" with 1 leg off the pedals, and up on a chair. Get a total of 7' of ILT on each leg in workout. Alternate legs as you feel like it. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Cool down for 10'.
MS: 8x50 at Sprint pace on 20" rest
CD: 100 cool down
45 minutes spinning at RPE 3, include 6 x20-second accelerations to top cadence spaced about 5 minutes apart.
wu: 500 continuous, then 5 x 50
main: 1 x 1500, RPE 3
cd: 3 x 75, each slower than last
45minutes at RPE 4 followed by run.
30 minute recovery run at RPE 2-3
wu: 200swim, 200kick, 200swim
main: 2 x 750, RPE 3 , even pace on both
cd: 4 x 50, each slower than last