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For today's workout, you want to focus on a smooth and steady effort with the majority of your time spent in Zone 2. Avoid higher zones. Concentrate on smooth pedal strokes for cycling, steady pace for running, and perfect, steady strokes if you are rowing.

	Bike: Cycling: Steady, moderate effort Planned Time: 1:00:00 Workout Description: Ride on a flat to gently rolling course. Get at least 50% of ride time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.
	Alternate Workout: Run: Running: Steady, moderate effort Planned Time: 0:45:00 Workout Description: Run on a flat to gently rolling course. Get at least 50% of run time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.
	Alternate Workout: Row: Rowing: Steady, moderate effort Planned Time: 0:45:00 Workout Description: Row smooth and consistent. Get at least 50% of row time in 2 zone. Avoid 3-5 zones. Keep the 2-zone effort steady and continuous. If you have not done your Lactate Threshold test or do not know your heart rate training zones, use the RPE scale.
Notes: Pick one of the above workouts (cycling, running, or rowing) only.

==============> Tomorrow's Workout - Recovery Cardio <==============

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