Brick Run — 20 min

The workout

BRICK RUN — 20 min immediately off bike. Rack bike, change shoes, GO within 2 min. First 3–5 min: legs feel like lead — completely normal. Keep moving. MAIN: 20 min Z2 — slow down if HR spikes above Z3. Walk/run OK first 5 min. Note how many minutes until legs normalize.

Targets

Pace: 13:00–14:30/mi (4 min run / 1 min walk) (don't push). HR: Z2 max.

Cues

Critical race-day simulation. Tracks your bike→run adaptation over time.