Workout of the Week: Midweek Bike

1:45 Middle of the week…a bit of speed, a bit of recovery and a bit of fun!!

Warm Up – 30 minutes
Build effort from very easy to Ironman pace ever 5 minutes up to 25 minutes.
Ride 5 minutes easy

Set #1 – 35 minutes
6 minutes Zone 2
2 minutes Zone 3
2 minutes Zone 4
*repeat the above continuously 3x*
5 minutes active recovery – Zone 1

Set #2 – 35 minutes
5 minutes Zone 2
2 minutes Zone 3
3 minutes Zone 4
*repeat the above continuously 3x*
5 minutes active recovery Zone 1

Cool down – nice and easy 10:00

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