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Advanced Duathlon (Run/Bike/Run)
Day 009 - cadence, aerobic endurance, power
ride: 1 hour, 15min w.up w/ single leg sets, 2 sets of 6x2(1) alternating 100 rpm w/ 90 rpm. 
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TODAY, Ride: 1 hour, 15min. Warm up w/ single leg sets, 2 sets of 6x2(1) alternating 100 rpm w/ 90 rpm.This is a good one to do on a trainer. The priority in this workout is developing a good cadence. Do these at 90% effort (remember 90% of race effort, not an all out 2 min.). Between sets spin easily for 3-4minutes.
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