Potential PT #1 – Run
Your running pace should be constant and difficult to maintain. It should not be impossible to reach the 20 minutes, but the point is to push yourself to run harder and faster than you normally would on a distance run. This is a great tool for increasing speed on future distance runs, boosting metabolism, burning calories, and working on lower body strength/endurance all in a short workout.
Tempo Run – 20 Minutes or 2.75 miles
Potential PT #2 – Bike Tempo
Bike 30 Minutes with Medium Resitance
Bike Sprint Training for 20-30 Minutes