Bike Workout 2/16/2010 - Boston University Triathlon Team

0-5 min Warm up, C90+ (zone 1)
5-10 min Single Leg Drill (zone 2)
:30 Right, :30 Both, :30 Left, :30 Both
X 5 rounds
10-15 min Recovery, C95+ (zone 1/2)
15-33 vVO2 Max (zone 5)
:30 at 103%, :30 EZ
X 14 rounds
~take an extra :60 EZ after sets #5,9,12
33-38 min Recovery, C90 (zone 1/2)
38-53 min Time Trial, C95 (zone 3)
2 min Race Pace Effort, 1 min EZ
X 5 rounds
53-60 min Spin down, EZ (zone 1)
TRANSITION RUN: 20 min (zone 2)
-Coach Vic Brown