- Time: 30m
- Double brick!
- Ride 15' - easy - just get the legs going - focus is on nice smooth pedaling. After 15' hop off the bike and hit the 1st run.
- After the run, you hop back on your bike and spin for another 15' - (5' easy/5' hard/ 5' easy) again - and go right into the 2nd run!
- Time: 20m
- Run Brick
- First run is 10' every easy - focus on running easy.
- Hop back on the bike after your first run, and then on your second run - you are going to run 4' easy, 3' hard, 3' easy. Make sure you walk to cool down!