April 9 – 10, 2016

Hello Team ,

As you are aware that this weekend is Haines City, many of our athletes will be racing. Therefore, you will see the breakdown for those who are racing and for those who are not.

Saturday

Athletes racing Haines City

• 15 min swim / 30 min bike / 15 min run
  • Include 4 x 30 sec accelerators throughout the main set with 1 minute recovery in between.

Athletes Not Racing Haines City

• Location: Kilarney Station
  • 7:30 am
  • Duration 2:30 hours with a 30 min run
  • Bike description:
    • Warm up
      • 20 min easy at zone 1
      • 5 x 30 sec build with 90 sec easy
    • Main Set:
      • 3 x 25 min at 85 – 90% with 20 min at Zone 2 (75 – 77% of Functional Threshold power.)
      • 15 min at Zone 2 – (get ready for the run)
  • Run
    • 5 min easy
    • 20 min at Tempo Pace (85 – 90% of Threshodl) with 20 sec walk every mile
    • 5 min cool down