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:

1 x 8 min reps at L3b (3 min recovery)
1 x 7 min reps at L3b (3 min recovery)
1 x 6 min reps at L3b (2 min recovery)
1 x 5 min reps at L3b (2 min recovery)
1 x 4 min reps at L3b (2 min recovery)
1 x 3 min reps at L3b (2 min recovery)
1 x 2 min reps at L3b

COOLDOWN:

10 min