Our video, Chrysalis, is meant to be done with a stationary bike and a treadmill. However, not everybody has a treadmill at home or can make it to a gym with the equipment. Although it's not the optimal experience, you can still do Chrysalis without a treadmill. It'll likely take a few tries for you to perfect it, but here is how to do it:
WARM-UP Run outside at an easy pace for 4:00 before coming inside, changing to your cycling shoes and starting the video. Do the entire video warm-up, including the 2:00 run section, on the bike.
TRANSITION When it comes time for the transition, jump off your stationary bike (phone or watch in hand), change into your running shoes, grab your note sheet and head outside. Just make sure to leave the video running and be back by your bike exactly as 4:00 ends.
RUN 1 - Increasing speed
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