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!
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!