3 Intervals

1200m Run → 2400m BikeErg → 800m Run

- Rest 5:00 -

800m Run → 2400m BikeErg → 800m Run

– Rest 5:00 –
400m Run → 2400m BikeErg → 800m Run

Flow. Each interval starts with a run (1200/800/400m), followed by 2400m BikeErg and finally a 800m Run before a 5:00 rest.

Overview. The longer runs paired with 2400m BikeErg efforts put you under sustained fatigue while still demanding quality running on the back end. By mixing distances within the set order, you practice pacing control and learn to hold form whether coming off a long or short run segment. The aim is to sustain consistency across three challenging intervals, not just survive.
Intent. Develop the ability to run efficiently after extended bike efforts and under rising fatigue. Each interval asks you to hold 5k pace on the runs despite different entry points of fatigue, with the 5:00 rest designed to allow repeatability across all three sets.
Effort. All runs at ~5k pace, aiming for both runs in each interval to match within a few seconds. BikeErg at 85–90% threshold effort with steady cadence, keeping output consistent from start to finish. Use the 5:00 rest actively, walk, shake out, breathe, to reset before the next effort.
Feel. Expect legs to feel heavy at the start of each run off the bike. Breathing will be heavy but aim to settle into rhythm and stay in control. The session should feel like controlled suffering: hard but manageable, with focus on rhythm and repeatability.
Adaptation. Build aerobic durability at higher volumes, work on your pace discipline under mixed run distances, and strengthen your resilience in transitions.
Debrief. Take 2–3 minutes after the workout to reflect
– Were your run splits consistent (or faster) across and within the intervals?
– Was your BikeErg pace and cadence stable from start to finish?
– Did the 5:00 rest feel sufficient, or did you begin to slow down after the 1st interval?
Movement options. This session’s intent is to work on your running so ideally don’t swap that out. You could use a different machine instead of bike erg if you must.