Saturday – Bike Ride

Hello Team,

hope you are doing well. AS you are aware I am the Chair for USA Triathlon in the Florida Region as we have our annual meeting; so I will not be at the workout this morning. Therefore, here is the workout for you to follow:

Warm up:

  • 30 min at 60% with cadence at 90 rpm
  • 5 x 1 min at 95 % of FTP with 2 min easy Don’t go to hard.
    • Remember you have a long set.
  • Total Warm up 45 minutes
  • Main Set:
    • 4 x 30 min as – 20 min 80% – 10 min 65%
  • Cool Down: 15 min easy…. focus on the run afterwards.

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