Run 30 minutes. Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes for 20 seconds. Goal is 27+. Long term goal is a running cadence of 85-95. Bigger athletes tend to have a lower cadence. Smaller athletes have a higher cadence.
1 hour ride done mostly at an easy effort in zones 1-2. Insert 20 minutes in the middle in 3/ medium effort.
///See my supporting documents for more explanation on how to use a heart rate monitor OR perceived effort to guide your intensity throughout this plan.
Run 40 minutes. 15 minute warmup then do the remainder of the ride primarily in zone 2 (moderate effort - just above easy). If your aerobic fitness your goal is just to get the total time in.
Bike 1 hour. Ride primarily in zones 1-2. Include 2X8 minutes spinning at a high cadence (100+rpm). Three minutes of riding at a normal cadence in between the 8 minute intervals.
1 hour 20 zone 1-2/easy bike followed immediately by a zone 1-2/easy 20 minute run.
Run 1:10. Easy run in heart rate zones 1-2. If you have been consistently doing long runs for more than an 1:10 then it's okay to do long runs in the the 1:20 to 1:30 range in the beginning weeks of this plan. For a 5k/30k/5k race an 80-90 minute is all you need to reach the necessary endurance on race day.
Run 30 minutes. Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 21 plus.