5 sets:
400m Run
-rest 1:00-
30/24 Calorie Bike Erg (Or 25/20 Calorie Air Bike)
-rest 2:00 between sets-

* Target time each set:
Run: Sub 2:00
Bike: Sub 2:00
* Time cap each set:
Run: 3:00
Bike: 3:00
* Overall time cap: 43:00