May 16, 2024
Qwik Kiwi Coaching: Half Ironman Surges
Description:
Velocity:
10min Warm Up Level II;
5x 20sec Level IV, 40sec Level II RI;
17min Level III, then 1min Level IV, 2min Level II RI;
11min Level III, then 1:30min Level IV, 2:30min Level II RI;
5min Level III, then 2min Level IV, 3min Level II RI;
5min Cool Down Level II;
10min Stretching
Distance
35.2 km
Time
1h 4m
