Bike & Run
Five rounds of 30 calories and 800 metres.
Conditioning
≈ 34 min
2 exercises
Coach's note
30 calories on the bike, straight into the run. The first round should feel too easy.
The session
- 1
Assault Bike
5 sets · 2 min
Low impact engine work.
- 2
Compromised Run
5 sets · 800 m · 4 min · rest 60s · 11.6–12.4 km/h · 4:51–5:09 /km
Run immediately after a station to train the transition.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
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