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Cycle Building Pace – Wind Trainer (1:20min)

By 20 July 2013November 12th, 2016Cycle, Speed, Triathlon

Targeted Benefits:

  • Building bike speed

Warm up

  • 10 minute easy
  • 4 x 1:30min single leg effort. 2 left & 2 right.
  • 14 minute spin

Main Set

  • 8 minutes high resistance (Big ring / 13), 70-80 cadence, 70-75% MHR
  • 5 minutes low resistance (Small Ring / 18), spin at 110+ cadence
  • Repeat main set x 3 Continuous

Warm down

  • 10 min easy

Key Points:

  • Stay below anaerobic threshold for high resistance reps (-75% mhr)
  • Don’t go too hard early, hold even pace in all blocks.
Skelton Paul

Skelton Paul

Life-long endurance athlete with 20 years IRONMAN experience and 12 years of coaching. TrainingPeaks Level 2, IRONMAN Uni, WOWSA Level 3, Triathlon Australia, and Primal Health accredited Coach. Active adventure-focused athlete of 14 IRONMANs, Kona Qualifier, Ultraman, Comrades and Ultra swim finisher.