1:45 Middle of the week…a bit of speed, a bit of recovery and a bit of fun!!

Warm Up – 30 minutes
Build effort from very easy to Ironman pace ever 5 minutes up to 25 minutes.
Ride 5 minutes easy

Set #1 – 35 minutes
6 minutes Zone 2
2 minutes Zone 3
2 minutes Zone 4
*repeat the above continuously 3x*
5 minutes active recovery – Zone 1

Set #2 – 35 minutes
5 minutes Zone 2
2 minutes Zone 3
3 minutes Zone 4
*repeat the above continuously 3x*
5 minutes active recovery Zone 1

Cool down – nice and easy 10:00

Congratulations to Team Sophiea members that dominated at races all over the USA!

Casey finished first in his age group again winning the title at the Tri the Parks Russell B. Richard Tri. Congratulations Casey on your 4th AG title in a row!!

Also, Mike qualifying today for the World 70.3 in Las Vegas! Great race Mike…see you in Vegas!!

Amy winning her AG at Steelhead 70.3 and finishing 3rd Overall Female Age Grouper!

Last, but certainly not least, congratulations to Therese for her 3rd place AG at the Steelhead 70.3! Therese, send us a photo so we can post it!

Way to go Team!!