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Cycle Speed Sharpening Wind Trainer Session (1:00)

By 7 October 2013November 12th, 2016Cycle, Speed, Triathlon

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.

 

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.