CARDIO TEN

10km bike

5km run

10km bike

Kit needed:

Bike, stationary bike, wattbike, assault bike

Skill mill, treadmill, track

Standards:

Cycle, run, cycle - back to back to back.

Tips:

This is steady from start to finish - push your pace and challenege yourself but there are no sprints or spurts.

Best performed outside, but if you do it in a gym just make sure you put some resistance/gradient onto your bike and treadmill - even if it’s just for part of the distances!

Scales:

You can reduce the distances if you need but stick with the same ratio

eg Cycle 6km, run 3km, cycle 6km.