4 Intervals (ladder format)

800m Run → 1600m BikeErg → 800m Run

– Rest 3:00 –
600m Run → 1600m BikeErg → 600m Run

- Rest 3:00 –
400m Run → 1600m BikeErg → 400m Run
– Rest 3:00 –
200m Run → 1600m BikeErg → 200m Run

Run pace. Aim for runs to be at 3-5k pace (start at around 5k pace and build up as distance gets shorter IF you feel like you can).

Overview. This session continues to develop the ability to run consistently after the bike, but now with more variety and total volume. Intervals are longer now but the descending ladder format should allow you to keep your run pace (or even push a bit faster on the last ones).
Intent. Hold your 5k (or slightly faster in later ones) run pace across different interval lengths and learn how to control BikeErg effort so it doesn’t compromise the second run. The goal is consistency in pacing, not crash-and-burn. Aim for each interval to be executed with quality, not just the first one.
Effort. Run at 3-5k pace, keeping both runs in each set within a few seconds of each other. The BikeErg should feel controlled, around 85–90% of threshold, with a smooth cadence. The 3:00 rest is enough to reset but not to fully recover = disciplined pacing is key.
Feel. Expect the first 50–100m of each run to feel heavy from the bike before your stride settles. Breathing will be heavy but controlled, with a steady burn in the legs that remains consistent across sets. The intervals should feel demanding but repeatable.
Adaptation. Improve blood flow redistribution when shifting from bike to run, reinforce efficient run mechanics under fatigue, and build the ability to sustain even pacing across repeated transitions. Keep building your specific work capacity.