Tri-WOD:
Bike:
40’ (L2)
10’ (L3)
Include some hill climbs in this workout.
Run:
Run 2 miles immediately after biking.
I kept the bike between 6 and 10 resistance and a 75 to 80rpm pace the first 40'. The last 10', I kept the bike on 8 resistance, sometimes 10, and a 90 to 95rpm pace. I did a hill every five minutes. I ran the 2m in 18:40 on the treadmill using between 7:48 and 9:30 minute pace.
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