BIKE 1:10
WARM UP
15:00 spin, using a gearing pyramid to elevate your HR intensity gradually.
(This is a 5:00-4-3-2-1:00 pyramid.)
MAIN SET
This set is designed to help you boost your aerobic capacity. It's very important that you hold the HR intensity at or under the 75% target.
4 x 8:00 @75% w/2:00 recovery @60% after each
COOL DOWN completely by spinning consistently at 90 rpm, allowing your HR to get back under 60% by the end.
RUN 0:25
This is a very short tempo run that can be done at moderate-to-low intensity. Basically, it'll be over in no time!
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