Z2/3 Ride . Get warmed up for 15-20' with 3-5x30" accelerations to pre-load the system. From there, ride the remainder of the time in Z2/3 . Stay light on the pedals with a cadence over 90 RPM the entire time with as much time as you can either in the aero position or in the drops
*Swim Testing- 3x300 T-Pace Test* . WU: 3x100 on 20" rest, rest 1' then 4x50 fast on 20". Rest 1' then test: MS: 3x300 max effort on 30" rest. Record total time for each 300 and determine the average. Then determine your average pace per 100, that is your "Threshold" pace or T-Pace CD: 200 easy choice
*Run Testing- 30' HR Test* . On relatively flat course with as few turns and stop lights/signs as possible. Make sure this course is repeatable for future TT's. Keep your cadence over 90 RPM the entire time. . WU: 15' loosen MS: 30' all out TT. I want you to record the following info: 1) average HR for the last 20' of the 30' TT. Your average HR over the last 20' of the TT is your Lactate Threshold Heart Rate (LTHR) . 2) Distance covered in the full 30' CD: fill in the remaining time in Z2/3 . Please email me this info ASAP! . To calculate your run training zones, you will need to determine your LTHR (above) and then either plug them into the BTMS LTHR calculator or use the percentages that are listed on the training zone chart that was emailed to you and is attached to this workout (look for the paperclip at the top of the "description" box when you click on the workout in Training Peaks
WU: 20' in Z2
MS: 8x1' in Z5 w/ 1' easy spin rec
CD: 20' in Z2
WU: 3x(25 drill, 50 swim, 25 drill) on 10"
MS: 8x50 fast on 10", rest 1' then 10x100 alternating 100's as easy pull and 100 at T-pace on 15"
CD: 200 easy
WU: 3x100 on 20" rest, rest 1' then 4x50 fast on 20". Rest 1' then test:
MS: 3x800 on 30" rest
CD: 200 easy choice
Run- Z2/3 Effort [6x10' - 1:00] . 6x10' in Z2/3 with a 30" walking recovery (WR) after each 10' segment