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15 Min W.U. STRETCH 70 Minute (10X5) Elevated Base "Pyramid" Piece: NOTE(S): All gears listed are in reference to a "base gear", equal to the hardest gear pedaled during W.U. (e.g. +2 = two gears harder than your base gear). Additionally, each 5 Min "chunk" is broken as follows: (4 min - steady cadence, 1 min - high cadence seated OR high gear standing)10 Min W.U. pace5 Min @ Base Gear5 Min -1 Gear5 Min +1 Gear5 Min @ Base Gear5 Min +2 Gears5 Min +1 Gear5 Min +3 Gears5 Min +2 Gears5 Min +1 Gear5 Min @ Base Gear10 Min C.D. (Includes Bike -->Run Transition) STRETCH IMPORTANT: From this point forward, bring your running shoes to bike practice as we will now be incorporating a short Bike to Run Transition into our cool downs.
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Training