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:
7 min progressive L2
PREP:
3 x 30'' L4 / 30'' recovery
MAIN SET:
8 min reps as 2 min L3b, 2 min L3a with 2 min recovery
COOLDOWN:
5 min L1