Lead Coach - Chris B or Suzy

Cost £2 Members, £3 Non-Members

Just Bike 65 mins

Bike and Yoga 1hr 20 mins

Bike and Run 1hr 45 mins (Approx)

Bike

65 mins

Mash-up session of pain shakes and race pace intervals

Run

6 x 400s

Arrrrrgh! | 40m

Your legs will still have the earlier efforts in them, but push through.

HERE'S WHAT YOU NEED TO DO IN ORDER

TO CRUSH THIS WORKOUT:

1. Warm-up: Start with 5-10 minutes of

jogging at Z1/Z2.

2. Activation: 4 x 75m Strides. Easy jog for 1

minute between each set.

3. 6 x 400s: 6 x 400m at Z5. Easy jogging for

2 minutes between each set.

a. Note: If your interval speed decreases

from one set to the next increase

your rest period. If you are unable to

maintain the Z5 pace after the longer

rest cease the workout entirely.

4. Cool-down: 10-15 minutes of easy jogging

at Z1/Z2.