Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates. Okay to include walk breaks if need be.

Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM!

Ride on rolling course. Most of ride time in heart rate zone 2-3. Seated on most hills.

Move from one exercise to the next and repeat 2-3 sets.
20 walking lunges
10-20 supermans
10-15 hip-ups
10-15 t-push-ups
10-20 body wt. squats
front plank (20-60 seconds)
side planks (20-60 seconds)
10-20 step-ups
10-20 twisters with medicine ball

Warm up with 100 easy and 100 moderate effort. Then swim 30 x 25 (20 sec rest on the wall after each). Effort should be moderately fast but sustainable for the entire workout. CONCENTRATE ON FORM ON EACH ONE! Cool down--easy swim to round out the 30 minutes.

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates. Okay to include walk breaks if need be.

Ride primarily at 1-2 zones on a rolling course. Mostly in saddle on hills to build & maintain hip strength. Small and big chain rings.