BT: Warm-up well and then do 15-20 x 30 seconds at 90% effort (9 on 1-10 RPE scale) with 30-second spin recoveries. Stop if speed drops by 1 mph (1.5 kph). Rolling starts, standing, big gear. Get to top end quickly. Cool down easily and stretch.

strength turbo session to help you build fitness and promote strength endurance inturn build your ftp.

step 1 big ring front/ small cog cassette
step 2 big ring front/ second smallest cassette
step 3 big ring front/ third smallest cassette

Split squat
Banded knee raise
Quadraped

Calf raises
Hip abduction box
Heel drops

Clams
Hip trusts with barbell
Hamsting curls

Glute walk
Moster walk

Lunges with ball
Sprinter starts trx
Hip hinge trx

BT: Cruise Intervals. Warm-up about 10 minutes. Then do 4 x 7-minute intervals in heart rate zone 4. Heart rate will rise slowly on the first two. Ride at an effort of 7 on a 10-high scale until HR reaches zone 4. Smooth pedaling. Quickly transition to the following run.

Ride in power zones 1-2, but mostly 1 zone. Flat course or indoor trainer. Low effort--light on pedals. Comfortably high rpm.

Warm up 15 minutes. Then ride 1.5 hours steady at about 30 beats per minute (+/- 2bpm) below the lowest HR in your 5a zone (FTHR—see Chapter 4 in The Triathlete’s Training Bible 4th edition). Observe power at this effort. Cool down. Check your EF for the steady state portion of this ride on the TrainingPeaks analysis page. Over time your EF should increase indicating improving aerobic fitness.

BT: Warm-up well and then do 15-20 x 30 seconds at 90% effort (9 on 1-10 RPE scale) with 30-second spin recoveries. Stop if speed drops by 1 mph (1.5 kph). Rolling starts, standing, big gear. Get to top end quickly. Cool down easily and stretch.