A varied set that builds strength and power through short intense efforts.
A large V02 max set that will build endurance and cycle ecoonmy.
Remember threshold pace is only your 10km pace so it's not that fast. Most of this session will be a nice easy pace.
The main set in this session teaches the body to use metabolites more efficiently by forcing recovery when swimming. Equally it allows the athlete the oppurtunity to practise recovering technique after a hard effort whilst maintaining a solid pace.
Aim to maintain the SWOLF score and focus on areas that might be changing as your speed increases.
A session that will not stress the aerobic system as much as some other interval work but is designed to develop leg strength and improve pedal stroke. Try and remain seated throughout and ensure you push and pull right through the pedal stroke.
simple 2.30hrs easy bike. Out of the saddle efforts on shorter hills.
A varied session which allows the opportunity to work on maintaining form at speed and whilst fatigued. With the addition of SWOLF drill at the start and end of the set. Aim to maintain the SWOLF score and focus on areas that might be changing as your speed increases.