Easy way to get used to pool workouts- warmup at an easy pace, main set at varying paces, cool down at slow pace. Base on RPE 4-5 for warm up, 6-8 for main set and 3-4 for cool down.
Either 45 minute trainer/spinner ride or outdoors on MTB or Road bike. Flat with few rolling hills, Singletrack green, novice trail
Run on grass at a park, trail if available. 5 minute warmup easy jog 4-5 mph; 30 minutes steady pace (RPE 6) and cool down ( jog to walk) over 5 minutes.(RPE 3)
200 warmup, 500 main set, 100 cool down
MTB ride- ideally on single track trail or at least Gravel road. Recommend if a novice rider using flat pedals without cleats.
5 mile sustained run at RPE of 5-6. Should be able to talk in full sentences without labored breathing. First 10 minutes easy jog- then move into comfortable pace. Ideally run takes place on trail, grass, or gravel.
200 yard warmup, 600 yd main set and 100 yd cooldown