SESSION FOCUS:
The focus of this session is on building your tolerance to intensities similar
to those during an Ironman triathlon. You will be working in the L3a-L3b
training zones. 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:
20 min
5 x 1 min at L4 1 min L2
5 min L2
MAIN SET:
ROUNDS OF
5 min L3b
15 min L2
3 min L3b
12 min L2
5 min between rounds
COOLDOWN:
10 min