Bike Workout 3/23/2010 - Boston University Triathlon Team

0-5 min Warm Up, C90+ (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)
20-56 min Time Trial Heart Rate – Medium Format (zone 3/4)
Start 10 beats below TTHR and finish 3 beats above
If using power, use FTP + 10 watts
10 min on, 2 min off
X 3 rounds
56-60 min Cool down. EZ spin (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.
-Coach Vic Brown