Bike: Ride 1:00 with the last 15 to 20 minutes at Olympic-distance race heart rate.

Transition right to run

Run: Run a total of 30

Run the first half-mile at an easy pace. Go right into the next set.
2 x 880 (half-mile) at a pace that is 5 percent to 8 percent faster than best Olympic-distance triathlon run pace.
2 to 4 x 440 (1/4 mile)
4 to 8 x 220 (1/8 mile)