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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 10-15'. (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 90'. Include 5 x 6' at L3. RUN: Do this workout at the track. (1) Warm up for 10' at L4. (2) Run 8 x 400 meters at L3, with 2' recovery between 400's.
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Shopping:
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