MetCon ATHLETES CHOICE “Lucinda” Echo BikeWarm-up 5:00 easy pace3x :30 hard pace, :30 easy pace2:00 recovery pace2x :10 max effort sprint, :50 easy pace3:00 recovery pace3x 3:00 hard pace, 3:00 easy paceCool Down 5:00 recovery pace38:00 total time OR “Opal” – Run Intervals2 Rounds of 6 sets200m @ fast pace, 200m @ easy pace***no rest...Read More