This will be the first of many indoor time trial cycling workouts geared towards triathletes. These are the hardest to do but are have the most impact when teaching our bodies to push bigger gears more efficiently and at higher RPM’s.

In this workout, there are 2 sets of 10 min time trials with a 5 min recovery between sets. The speed ramps up throughout the set and ends up at 120 RPM’s or faster for the last 60 seconds. The last set is what I call 20 second killers. Twelve sets of: 20 seconds easy, 20 seconds @ 120 RPM, 20 sec easy and 20 sec standing sprint.

Hard but effective workout that should only be done 1-2 times per month.


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