SESSION FOCUS:

The focus of this session is on building your tolerance to intensities similar
to those during a 70.3 triathlon. You will be working in the L3b training
zone. You should hope to see reduced HR drift within this zone as you complete
more of these sessions. From a physiological perspective, these sessions help
promote fat oxidation, and structural changes at a muscular level, such as
increased mitochondrial content and capillarization.

WARM-UP:
Progressive for 10 min
PREP SET:
5 x 30 sec L4/30 sec L1
2 min recovery
MAIN SET:
8 min reps at L3b (2 min recovery)
COOLDOWN:
10 min
Focus on keeping in the aero position as much as possible
*Keep the rpm between 90 and 100 rpm during the recovery (even if Zwift tells you otherwise! )
COOLDOWN:
15 min