CFE Bike intervals

This was my first time doing intervals on my bike. Well, let me caveat that: this was my first doing intervals on real bike, on the road, as opposed to a stationary bike in the gym. Hubby went with me (I still haven't convinced him to try CF WODs, but I'm working on him slowly).

Buy-in: Easy ride to the start point (~1.7 miles)

WOD: 4 rounds

4:00 on/2:00 off

Hold distances as consistent as possible

Round 1 - 1.04 mi

Round 2 - 1.03 mi

Round 3 - .75 mi (mostly uphill)

Round 4 - 1.32 (mostly downhill)

Cash out: Easy ride home (~1 mile) Not really easy, since about 3/4 of it was uphill.

I am going to get my ass handed to me on the bike part of the triathlon....