SESSION FOCUS
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Race Simulation – Pacing, Transitions, and Durability

This session mimics triathlon race dynamics: fast starts, sustained efforts, and surges under fatigue. Practice smooth transitions between intensities, hold aero form when tired, and build the mental toughness to finish strong.
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Warm up
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10min easy build
5x30sec pickups at L4
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Main set
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4min L4 2min L2
6min L4 3min L2
8min L4 4min L2
Lock into a smooth, sustainable rhythm
1min L6- 2min L5- 3min L3b
2min L2
6min L4
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Cool down
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5min L2
Easy to finish