5 intervals of 5 minute in the threshold zone with 5 minutes of rest in between. Hydration: aim for 400-500ml per hour. Nutrition: 60-90 grams of carbs per hour. For example per hour: 500ml hypotonic solution with glucose:fructose ratio 2:1 (25 gr), 1 oat bar (30 gr), 1 energy gel with glucose:fructose ratio 2:1 (30 gr).
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