Sat- off

Sunday

Bike at FTP - Long

1 by 15 Min at 80%

2 x 10 Min (3' recovery) at 95 -100% FTP (Zone 4), then 2 x 15' (2') at 80-85% / Zone 3 Mod Hard

THEN

Run

Marathon Pace Steady for 7.5 minutes, turn around and run 7.5 minutes Half Marathon Pace back.