Run 15:00 with vest (20/14) (easy/moderate)
-Rest 3:00-
10 Sets (1 Set Every 3:00)
20/15 Calorie Assault Bike
200m Run

*IF you have no bike, perform:
10 Sets (1 Set Every 3:00)
400m Run

SCALING
Run 15:00 with (20/14) vest (easy/moderate)
-Rest 3:00-
10 Sets (1 Set Every 3:00)
15/12 Calorie Assault Bike
150m Run

The SCALING aim is to keep intensity high and finish near target time

Scale to finish near the target score:

Don't score the run with the vest

TARGET SCORE
Target Time each set: sub 2 minutes

Time Cap each set: 2 minutes 30 Seconds

STIMULUS
This is pure aerobic intervals and improving our ability to adapt to shorter, powerful work on run and bike with limited rest each set.

WORKOUT STRATEGY & FLOW
Assault bike: Open up aggressive and settle into a fast pace ideally 550/450+ watts
Run: Keep these fast and try to finish in 40-50 seconds

BikeErg
5min at easy ""warm-up"" pace
1min from moderate to fast pace
2min at 75-80rpm
2min at 80-85rpm
1min at 88-92rpm
2min easy recovery spin
3x (5min seated at 88-92rpm Damper as needed, 3min easy spin, 5min Standing at 55-60+ RPM Damper 10, 3 min easy spin)
2min at easy ""cool down"" pace

Duration: 60min