— by Lauren Brandon

It is the holiday season and for most of us this also means the “off-season.” While this term might mean something different for each of us, I think that we can all appreciate a workout that gets the job done quickly and efficiently, no matter what our current fitness level is. This is definitely a quick and efficient brick session that will make you feel like you’ve done some hard work, but not take all day. If you are travelling over the holidays without your bike, then bring this session into the gym and hop on a stationary bike and then the treadmill.

If the weather is bad, do this session indoors. After your ride, quickly transition to the run.

Total Workout Time: 90 minutes

  • Bike: 60 minutes (stationary bike, trainer, or outside)
    • Warm up: 20 minutes (increase power output/or effort every 5 minutes so that you are ending with 5 minutes hard)
    • Recovery: 5 minutes easy
    • Set: 10 x 2 minutes hard/a minute easy (try to find a power output or effort level that you can hold for all 10 x 2 minutes hard. You don’t want to start off too hard and not be able to finish strong)
    • Cooldown: 5 minutes easy
  • Run: 30 minutes ( treadmill or outside)
    • Warm up: 5-minute jog (you should be warmed up from your bike, so you don’t need much time to “warm up” for your run)
    • Set: 10x a minute hard/a minute easy
    • Cooldown: 5 minutes easy jogging

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