Biking (Road ) 1:00:04 [3] 13.87 mi (4:20 / mi)
Bike 5: 8 x 2:00 hard hill sprints with easy ride back down and 2:00 additional spinning rest. Or indoor equivalent. Either way incorporate some stand-up riding in each one of the hills. At least 15:00 easy spinning to warm up and cool-down.