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:
10 min
PREP:
5 x 30'' L4 /30' L1
2 min recovery
MAIN SET:
20 min working around 70.3 pace (5 min up and 5 min under)
5' between sets
COOLDOWN:
5 min