Bike Workout 1/19/10 - Boston University Triathlon Team

0-5 min Pedal EZ, C80+ (zone 1).
5-20 min Cadence (zone 1/2)
:60 C90, :60 C100, :60 C110
X 5 rounds
20-25 min Recovery, C95+ (zone 1/2)
25-55 min vVO2 Test (zone 5)
Begin at 12.5 mph C90
Increase speed by 1.2 mph or 10 watts every 2 min
Test continues until speed at C90 can no longer be maintained
Final completed 2 min effort = vVO2.
55-60 min Recovery, C90 (zone 1/2)
60-70 min Single Leg Drill (zone 2)
:30 Right, :30 both, :30 Left, :30 both
X 5 rounds
70-75 min Cool down. EZ spin (zone 1)
-Coach Vic Brown