Bike Workout 3/16/10 - Boston University Triathlon Team

0-5 min Pedal EZ, C80+ (zone 1)
5-15 min Fast Pedal, C110+ (zone 2/3)
1 min on, 1 min off
X 5 rounds
15-20 min Recovery, C95+ (zone 1/2)
20-50 min Time Trial Heart Rate – Short Format (zone 3/4)
Start 10 beats below TTHR and finish 3 beats above
5 min on, 1 min off
X 5 rounds
50-55 min Recovery, C95+ (zone 1/2)
55-65 min Single Leg Sprints (zone N/A)
:15 Right, :45 both, :15 Left, :45 both
X 5 rounds
65-70 min Spin down. EZ (zone 1)
Transition Run: 20 min
Focus on a quick cadence for the first 2 min off the bike. You should be striving for 21+ foot strikes with 1 foot in 15 sec. Finish with 18 min in at heart rate zone 2. Every 5 min recheck your cadence.