Bike Time Trial or Brick Workout

I would like to get a weekly high intensity workout on our schedule. I would propose either a short 10 mile bike time trial or a brick workout where each event is repeated several times. Run 1 mile then bike 4 miles (4:1 ratio much like races) and then repeat as many times as you like. For sprint race training I would suggest at least 3 sets and for international distance up to 6 sets, etc. These workouts are done at very high intensity - up to race pace on the last set and I find them to be very beneficial as race practice.

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