hope you are doing well. AS you are aware I am the Chair for USA Triathlon in the Florida Region as we have our annual meeting; so I will not be at the workout this morning. Therefore, here is the workout for you to follow:
- 30 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.
- Total Warm up 45 minutes
- Main Set:
- 4 x 30 min as – 20 min 80% – 10 min 65%
- Cool Down: 15 min easy…. focus on the run afterwards.