Bike
Warm up:
15 min at 60% with cadence at 90 rpm
5 x 1 min at 95 % of FTP with 2 min easy
Don’t go to hard. Remember you have a long set.
Main Set:
2 x
30 min at 85 – 90% FTP with cadence of 90 RPM
30 min at 65 – 70% FTP with cadence of 90 RPM
On the last set we will focuson as your recovery for the run.
Run
20 min post bike run build into your long run Pace
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