IT'S A BIKE AND RUN DOUBLE SESSION: For the bike segment, choose between the indoor and outdoor workouts. INDOOR BIKE WORKOUT (L4): (1) Warm up for 20'. Include 6 x 1' single-leg drills. (2) Do 6 sets of [4' in a hard gear, then 2' in an easy gear with a high spin of 100+ rpm]. (3) Do 6 sets of [2' in a hard gear, then 1' in an easy gear with a high spin of 110+ rpm]. OUTDOOR BIKE WORKOUT: Ride for 105'. Include 6 x 6' at L3. RUN: Do this workout at the track. (1) Warm up for 10' at L4. (2) Run 6 x 800 meters at L3, with 2' recovery between 800's.
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