Following a 10 minute warm up run steady pace in h/r zones 1 - low zone 3. For the final 5 minutes of the run push h/r into high zone 3 and low zone 4. 10 minute walk cool down.

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Following the ride transition to this short run. High cadence 30+ right foot strikes per 20 seconds, h/r zones 1 - low 3.

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Ride primarily in h/r zones 1-2 on a rolling course. Mostly seated on hills to build & maintain hip strength. Recover on the down hills. Small and big chain rings.

Following a 5 minute warm up run steady pace in h/r zones 1 - low zone 3. For the final 10 minutes of the run push h/r into high zone 3 and low zone 4. 5 minute walk cool down.

Watch and follow along on a video Yoga workout