Duathlon:
A) 10:00 of Airbike Intervals:
– :30 @ Easy pace
– :30 @ Fast pace
B) Run 3 miles
No rest between A & B. The goal for the workout is to build up some lactic acid in your legs during part A, then flush it during part B. Your first 400m of the run will feel like you weigh 400lbs… be patient and pick a pace that flushes your legs.