6 Intervals

A1. For time
200m Run
1000m BikeErg
200m Run

A2. For time
500m BikeErg
400m Run
500m BikeErg
– Go every 6:00 –

Flow. Alternate A1 / A2 every 6:00

Feel. These are intended as fast/hard but repeatable intervals. Your aim is to stay within a few seconds (+/- 0:05) of your 1st intervals of each. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
Pace. You’re looking to run at or faster than your 3km pace and bike at or faster than your 5km pace.