Sport

• Bike Trainer
• 1h 30m

Muscular Endurance
90
WU: 15'
MS: 5x3' w/ 1' RI, Repeat w/ 20' of Zn1-2 riding in between sets.
#1 End at low Zn 3
#2 End at middle Zn 3
#3 End at upper Zn 3
#4 End at lower Zn 4
#5 Build to Zn 4 in first 45s and hold.
CD: 15'

Sport

• Bike Trainer
• 1h 00m

60' Zone 2 Trainer Ride

Run

• 1h 00m
• 6.00 miles
• 10m /Mi

Inside the Dome - Zone 2 - 60' - Estimated Distance
Last 2 laps or 3' I picked up the pace and let the HR climb up to 172 then walked a cooldown lap.

Run

• 1h 00m
• 6.00 miles
• 10m /Mi

Inside the Dome - Zone 2 - 60' - Estimated Distance
Last 3 laps or 4' I picked up the pace and let the HR climb up to 173 then walked a cooldown lap.

Sport

• Bike Trainer
• 1h 00m

Raise Bike LT
LT
60
WU: 15'
MS: 4' hard (at LT), 6' easy (zone 2). Do this 3x.
CD: 15'

Run

• 1h 15m
• 7.50 miles
• 10m /Mi

Zone 2 run estimated distance

Sport

• Bike Trainer
• 1h 00m

Trainer
Efficiency
60
WU: 15'
MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (95+) for 5', then repeat with 6 more cycles. After 6th cycle,
CD: 10'

Run

• 1h 00m
• 5.93 miles
• 10m 07s /Mi

pm treadmill (1% Grade) zone 2
11'30" Warmup -- 1mile
43'30" MS -- 4.5miles -- Avg Hr 148-154
5' CoolDown -- .43