Workout Wednesday - Build Bike Efficiency


Warm-up

15 min easy

Main Set

One-legged drills: These are with your shoes clipped in, and the idea is to focus on one leg at a time. 90 sec right leg, 90 sec left leg. 45 sec right, 45 sec left, 45 sec right, 45 sec left 30 sec left, 30 sec right, increasing cadence each 5 sec to maximum 20 sec right, 20 sec left for 2 min 15 sec right, 15 sec left for 1 min 10 sec right, 10 sec left, for 40 sec 5 sec right, 5 sec left for 20 sec

Then 3–4 x 1’ at max cadence, recovery interval 1 min 3–4 x 15” at max cadence to spinout, recovery 45”

Cool-down

15 min easy

#Training #IRONMAN703 #IRONMANtriathlon #Bike #Triathlon

©2016 by SISU Racing.