Use power numbers as your first choice, otherwise, you can use heart rate or perceived exertion as a measure of effort. Percentages are based on FTP/Lactate Threshold Heart Rate, etc.
10 min fairly easy, building towards Zone 2
3×30 sec high cadence, 30-sec soft-pedal recovery
3 min Zone 2
2 min Zone 3
2 min easy
= 20 min total
[Do this four times through]
3 min at 80–85% power/85–90% HR
2 min at 95–100% power/95–100% HR
3 min at 50% power/easy effort, HR should get back to Zone 2
2 min at 60% power/HR should be steady Zone 2
= 40 min total
Take a few extra minutes to spin easy here if/as needed
If you’re ready to take your training to the next level with dedicated triathlon coaches who want to see you succeed in your chosen event, get in touch with ReadyToTri. With over 12 years experience as athletes ourselves, and 5 years helping athletes prepare for their triathlon, we’re the support system you need to reach the next level.
To get started with a top-class triathlon coach in Brisbane or beyond, contact ReadyToTri today.
"*" indicates required fields