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70 Min Elevated Base Piece: 20 Min W.U. (establish base gear)10 Min @ +1 gear of base20 Min @ +2 gears of base10 Min @ +1 gear of base10 Min Easy SpinSTRETCH/ Easy Jog (10 Min) 40 Min Transition Intervals (4 X 10 Min): 4 Min Hard @ +2 gears of base1 Min Easy Spin @ High CadenceBike --> Run Transition3 Min Run (Race Pace)2 Min Active Recovery (easy spin, prepare fro next interval) 10 Min C.D. STRETCH
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Training