Build-the-Base
For time:
50 Bike Calories
Run, 400 m
40 Bike Calories
Run, 400 m
30 Bike Calories
Run, 400 m
20 Bike Calories
Run, 400 m
10 Bike Calories
Run, 400 m
20 Bike Calories
Run, 400 m
30 Bike Calories
Run, 400 m
40 Bike Calories
Run, 400 m
50 Bike Calories

Goal: sub 40 mins

Complete at a RPE of 7/10.

Starting our week off with a long one that will for sure get you breaking a sweat! The bike calories are varied but should have you still working for sustained effort and consistency. Same goes for the run. If possible, wear a watch or keep an eye on the clock for the runs and see if you can hold a similar pace throughout. This would ideally be within roughly 5-8 seconds of all efforts. The RPM is a great way to keep pace on the bike. It may climb a bit in the lower rep range rounds but should not affect your run pacing.

Post Work
1-2xs:
10ea High Plank to Calf Stretch
1-2min per side Sprinter Stretch