BT: Time trial intervals. Warm-up and then do 2 x 10km building to heart rate 4 zone (5-minute recoveries). Flat course. Increase gear size during interval. Time trial bike set up. 85-100 rpm.
BT: Cruise intervals. Warm up well. Then 4-5 x 3 minutes. Build heart rate to zone 4-5a. 2 minute recovery interval. Relaxed form! Listen to breathing.
ride for 45 mins hour staying in mid level 2 to build low level aerobic fitness, lung capacity, finishing in zone 3 for 15 mins
Warm up well
Building heart rate from zone 1-3, 65-75% of max heart rate.
5x 1km at LT, 60 active rest
20 mins tempo zone 3 75% mhr
cool down 5
-10 mins easy jog and stretching
BT: Warm up 20-30 minutes. Then ride 2 hours steady at heart rate zone 2. Observe heart rate at this effort if. What was your average HR for the steady state portion?
200m warm up
3x600m 75% effort 45 rest
swim the 1st 100m like the start of a race trying to build pace and then settle into a steady race pace for the next 500m
cool down 100m