Have your turbo set up and ready to go, or your route planned if you’re heading outdoors, and, as there’s quite a bit to remember, a cue card to stick to your stem is handy too.
For this session you’ll need: your bike, a turbo or a quiet loop of uninterrupted road with a 10min climb (and possibly a bucket).
Into the red
Warm-up
10mins building progressively through Z1 and Z2.
Main session
- 5mins @Z3, 3mins @Z4, 2mins @ Z5, 2mins rest
- 8mins swap between 1min @low Z4 and 1min @mid Z5, 2mins rest
- 8mins: climbing, swap between 1min standing and 1min seated @Z4, 2mins rest
- 4mins big gear/low cadence riding @60rpm building through Z5, sprint for the last minute, 2mins rest
- 8 x 20sec max efforts with 10secs rest.
Cool-down
5mins easy spinning.
Performance benefits
It’s too easy for triathletes to become single-paced and robotic on the bike. This can lead to training plateaus and an inability to respond to racing situations.
Occasionally, a workout that mixes in some top-end blasts can give you an edge on race day.
Mental benefits
It’s all about variety. You can only do so many 2 x 20min sessions before you start to get bored and lose motivation.
Time flies on varied session like this, though – maybe a bit too fast on those final 10sec recoveries!
Physiological benefits
You’ll be hitting a full range of energy systems, working on your strength and power, and going deep into the red with the final intervals. This session is a great functional threshold boost.
Adapt for Ironman
Sandwich it between two hours of steady riding for a brutally tough three-hour ride.
(Images: Jonny Gawler)
For lots more bike workouts and advice, head to our Training section