30/4/23 BIKE + SKI 4KM BIKE ERG 0:15s Rest 400m SKI ERG 1:00 Rest x 5 This week's long workout is a Bike + Ski distance session. 5 Rounds accumulating 20KM on the Bike Erg and 2KM on the Ski Erg. Settle into a comfortable pace on the Bike Erg, looking for consistency in Watts [or Splits] and Cadence over the full 20KM. You'll have 15 seconds to transition to the Ski Erg, complete 400m at a a more challenging, tempo pace, then rest for 1 minute and repeat - for a total of 5 Rounds.