Bike -> Trainer w/ Run off

4 x 40 seconds single leg – 20 seconds both legs.
4 x 20 fast legs easy gear/20 gentle spin

3 X (build each round – 1st round moderate, 2nd strong, 3rd stronger)
3 minutes moderate/1 minute easy
2 minutes stronger/1 minute easy
1 strong/1 minute easy

10 minutes strong/30 seconds easy
2 x 4 minutes strong/30 seconds easy
2 x 3 minutes strong/30 seconds easy

3 x 30 seconds very hard/30 seconds gentle spin

90 seconds ez

3 x 20 seconds very hard/40 seconds gentle spin

3 minutes easy

3 x
3 min Descending Over Gear – big ring in the front- starting in 3rd smallest in the back and dropping one gear each minute so that the final min is in the hardest gear
1 min easy
2 min Descending Over Gear – big ring in the front- starting in 2nd smallest in the back and dropping one gear each minute so that the final min is in the hardest gear/
1 min easy
1 min hardest gear – big ring in front-smallest cog in back
90 seconds easy

2 min easy

6 x 1 min hard/1 min easy

2 min easy spin

2 min strong
Run off this effort:

20 min total run
as:
4 x 2 min moderately strong/1 min easy jog
relaxed controlled jog to make 20 min

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