These are the workouts I did today. I did the run in the morning and cycled later in the day. Normally I would do more of a recovery ride after a tempo run, but today I decided to push it. You certainly wouldn’t have to do both workouts in a day. Consider these two separate workouts in one post. Run Workout: Warm-up: 10 minutes of easy running. Main set: 25 minutes tempo run Cool down: 5 minutes easy running Bike Workout: Warm-up: 10 minutes easy spinning, last three minutes dropping gears Main set: 3x (1 min 100+ rpm, 1 min easy), 2x (15 min tempo 85rpm, 5 min easy_ …
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