This is the test for you bike. We will use this to calculate your zones. This is meant to be done on a trainer.
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Ride 30 minutes nice and easy to warm up, try to keep a cadence of 80+ during this time.
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Next ride 5 Minutes as hard as you can for 5 minutes.
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Recover for 5 minutes at any cadence.
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Ride for 8 Minutes As hard as you can ride for 8 minutes.
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Recover for 7 Minutes
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Ride for 5 minutes, As hard as you can maintain for 5 minutes.
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Cool down for 15 minutes nice and easy.

Give me details about the WOD here. Wear your HRM and watch and upload the entire hour of data as strength setting on the watch.

200 warm up nice and easy
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Straight through no rest:
25 All out sprint
75 recover
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Fully Recover here.
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30 Minute Swim. Let's see how far you can go in 30 minutes. Record your distance.
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100 cool down nice and easy.

30 Minutes, easy running, if you think you're going to hard, you probably are. Easy Does it.

Give me details about the WOD here. Wear your HRM and watch and upload the entire hour of data as strength setting on the watch.

Dry Land Warm Up ---- 200 Easy 4x50 (Catch up, Fist, Catch up, Fist) ----- Main Set, 2 rounds, 20s rest: 100 easy 100 hard, stroke count, count your strokes. 500 for time. ---- 4x50 (Catch up) ---- 100 cool down

Spin for 45 minutes nice and easy. No surges. Keep the cadence at 80-95 throughout. Use the last 5 minutes as a Transitional Cool Down