10-15 minute easy run. If you have not been doing any running be careful to increase your mileage slowly to avoid injury.
30-45 minutes. Ride in heart rate (HR) zones 1-2 on a flat to rolling course. See my supporting documents for more explanation on how to use a heart rate monitor OR perceived effort to guide your intensity throughout this plan.
10-15 minute easy run.
Easy zone 1-2 ride on flat to rolling terrain.
Easy run in heart rate zones 1-2
15-20 minute easy zone 1-2 run.
Easy zone 1-2 ride. For the middle 15 minutes of the ride focus on maintaining a cadence of 85 or higher. That's 85 pedal revolutions per minute. Most good cyclists will time trial on flat terrain at a cadence of 85-95 but less experienced cyclists often have a slower cadence.