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 15 min
PREP SET:
5 x 30 sec L4/30 sec L1
2 min recovery
MAIN SET:
2 x 6 up and under L3b
2 x 8 up and under L3b
2 x 4 min up and under L3b(3 min recovery)
COOLDOWN:
10 min