Choose one of the options for the day

A) Option 1 – Fast finish long bike
1 – 2hr Bike @ base* + fast finish**

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

** Build up pace progressively over the final 15:00 of the ride

– Keep the session to 1-1.5hrs if on a BikeErg and 1-2hrs if biking outside

B) Option 2 – Fast finish long run
8 – 12km Run @ base* + fast finish**

• Pace where you could still talk with someone (but not sing, meaning you’re a little short of breath), getting sweaty and your legs are not getting pumped.

** Build up pace progressively over the final 1.5km

– Aim for 50-70 minutes of running