Cycling-fluid Trainer 40:00 [3] 18.0 km (27.0 kph)
10mins easy
5mins steady (HR up to 130bpm)
Transition to 400m (approx) run at 10k pace
Do the following Brick 3 times
Transition to 5min on bike (2mins easy build HR to 145bpm and hold HR for 3mins)
Transition to 800m run (approx) at 5km pace
Then warm down on bike 10mins easy