Bike Improvement for Triathletes
Purpose of the Program
Aerobic and Anaerobic System
Control your V02 Intervals
Week 1
Baseline Test
The baseline test is a 5 minute all out effort. Power meter users - record your average power.
Non Power meter users - pick a 4-5 minute hill and climb it as fast as you can. Note your start and ending point as well as your total time.
Thursday - V02 Intervals
20 - minute warm up with 5 x 30 second surges in Z4 followed by 30 seconds of easy spinning
Main Set: 7 x 30 seconds @ Z5 followed by 30 seconds easy spinning.
5 minutes easy spinning
7 x 30 seconds @ Z5 followed by 30 seconds easy spinning.
Finish with an easy 5-10 minute spin.
Saturday - V02 & BG
20 - minute warm up with 5 x 30 second surges in Z4 followed by 30 seconds of easy spinning
Main Set: 5 x 40 seconds @ Z5 followed by 20 seconds easy spinning. RPM @ race cadence and above.
5 minutes easy spinning
5 x 40 seconds @ Z5 followed by 40 seconds easy spinning. RPM @ race cadence and above.
5 minutes easy spinning
8 x 60 sec @ Z4 @ 60 RPM with 1 minute easy spinning.
Finish with an easy 5-10 minute spin. If you ride longer, then keep effort comfortable (Z2)
Week 2
Tuesday - V02 Intervals
20 - minute warm up with 5 x 30 second surges in Z4 followed by 30 seconds of easy spinning
Main Set: 6 x 40 seconds @ Z5(RPM = 5-8 above race cadence. Recover with 20 seconds easy spinning at a very relaxed cadence.
2 minutes easy spinning
Repeat 2 times at a minimum and up to 3 times.
Finish with an upper Zone 2 spin for 15 minutes.
Thursday - V02 Intervals
20 - minute warm up with 5 x 30 second surges in Z4 followed by 30 seconds of easy spinning
Main Set: 4 x 60 seconds @ low Z5 (RPM = 5-8 above race cadence. Recover with 60 seconds easy spinning at a very relaxed cadence for the first 30 seconds of the recovery and then bring up effort to mid zone 2 effort.
5 minutes easy spinning
Repeat 2 times and advanced riders can add 2 more intervals onto each set (6 instead of 4)
Finish with an upper Zone 2 spin for 15 minutes.
Saturday - BG & Threshold
20 - minute warm up with 5 x 30 second surges in Z4 followed by 30 seconds of easy spinning
Main Set: 8 x 60 seconds @ low Z5 @ 55-60 RPM. Recover with 60. seconds easy spinning.
15 minutes easy spinning
3 x 4 min @ Z4 (Race Cadence and above) followed by 4 minutes of easy spinning.
Finish with an upper Zone 2 spin for 5 minutes.