Targeted Benefits:
- Speed and sharping
- Great taper set for and distance.
Warm up
- 10 minute easy
- 4 x 1:30min single leg effort. 2 left & 2 right.
- 5 min easy with 3 intermittent 15 second sprints
Main Set
- Wind Trainer: Gearing to maintain cadence of 95.
- 10 minutes at Ironman pacing or 70-75% intensity
- 5 minutes at Half Ironman pacing or 75-80% intensity
- 3 minutes at Olympic distance pacing or 80-85% intensity
- 1 minute at Sprint distance pacing or 10 mile TT intensity
- 3 minutes at Olympic distance pacing or 80-85% intensity
- 5 minutes at Half Ironman pacing or 75-80% intensity
- 10 minutes at Ironman pacing or 70-75% intensity
Warm down
- 5 min easy
Key Points:
|
