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 15:00-25:00 of the ride. Make sure the total time spent on “base” pace (see above) is at least 45:00

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

Option 2 – Fast finish long run
8 – 13km 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 2.5km. Make sure the total time spent on “base” pace (see above) is at least 45:00

– Aim for 50-70 minutes of running