Saturday – Bike Ride

Hello Team,

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:

Warm up:

• 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.