Workout of the Day - BRICK

Today's session is a brick (cycle/run). So get the bike out and leave your runners at the door.

Ride 80
Hill ride for 80km how ever you feel.
Include: 4 x 10 min @ Heart Rate 85% then 1 min max effort.

Run 8
How you feel (usually not great after a ride but do the best you can)


So you will ride 80 and when you are capable, hit out hard for 10 mins then at the end go as hard as you can for 1 min. Do this 4 times totalling 44 mins of your ride maybe give yourself 10 mins between these but as it says do it how you feel. Get home dump the bike put on the runners and hit the pavement. No stress about pace or speed just finish the set for the benefit.


Good luck with this one - it is one of my favourites.
David