Bike Workout 2/9/2010 - Boston University Triathlon Team

0-5 min Warm up, C90+ (zone 1)
5-20 min Fast Pedal (zone 1/2)
1 min on, 1 min off
X 5 rounds
20-25 Openers (zone 2/3)
:30 standing, :30 seated
X 5 rounds
25-30 min Recovery, C95+ (zone 1/2)
30-84 SIMULATED RIDE X 3 rounds
1 min Tempo, C90 (zone 3)
3 min Aerobic Threshold, C90 (high zone 2 - 80% HRmax)
30 sec Soft Pedal Recovery, C80+ (zone 1/2)
30 sec Sprint, C95+ (zone N/A)
2 min Tempo, C90 (zone 3)
2 min High Cadence, C110 (zone 2)
30 sec Soft Pedal Recovery, C80+ (zone 1/2)
30 sec Sprint, C95+ (zone N/A)
2 min Tempo, C90 (zone 3)
1 min Tempo Climb, C70 (zone 3)
1 min Tempo Climb - standing, C70 (zone 3/4)
30 sec Tempo Climb - standing, C70 (zone 4)
30 sec tempo Climb - standing sprint, C80+ (zone 4/5)
1 min High Cadence, C110+ (zone 3)
2 min Recovery, C95+ (zone 1/2)
84-90 min Cool down. EZ spin (zone 1)
-Coach Vic Brown