5 intervals of 5 minute in the tempo zone with 5 minutes of rest in between. Try to keep the cadence around 90 rpm in the tempo intervals. Hydration: aim for 300-500 ml per hour depending on the sweat rate. Nutrition: 30-50 grams of carbs per hour. For example per hour: 500ml hypotonic solution (25 gr) and 1 banana (23 gr).
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