CycleSpeedTriathlon

Cycle Speed Sharpening Wind Trainer Session (1:00)

By October 7, 2013 No Comments

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:

  • Stay in the HR ranges, , hold even pace in all blocks.

 

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