This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1 to Z2 (easy).
This workout works well on an indoor bike trainer; you can also do it outside. It's not supposed to be high intensity, so keep a lid on this one. You will improve your fat-burning and efficiency.
10 mins in Z2.
4 x (5 mins in upper Z2 + 60 sec recoveries in low Z2).
4 x (3 mins in upper Z2 + 30 sec recoveries in low Z2).
5 mins in low Z2.
Hop off your bike and do a short, steady run. All in Z2.
Please click on the link below for your guide to the strength and conditioning workouts.
Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.
This ride is designed to simulate race day, including efforts at race pace with short recoveries. You will benefit both psychologically and physiologically from this ride.
30 mins in Z2.
7 x (10 mins in low to mid Z3 + 5 mins in Z2).
15 mins in Z1-2.
Get off your bike and run. Do the first 15 minutes in Z3. Then ease down into Z2 for the remaining 60 minutes.