Warm up cycling or running 10-30 minutes. For each of the designated exercises, complete 1 set of 20 reps at a light weight, increase the weight and do 1-2 sets x 12 reps, increase the weight and do 1-2 sets x 6-8 reps. For the remaining exercises, complete 2-3 sets of 12 - 15 reps. Decrease the sets and weight in heavy racing periods.

This workout helps work the dead spot out of pedal stroke. After a warm-up, with light resistance on an indoor trainer, do 100 percent of the work with one leg while the other leg is or resting on a stool. The bottom of the stroke is similar to the motion of scraping mud off the bottom of your shoe. The top of the stroke can be improved by driving toes forward. In all positions, keep the toes relaxed. Do not allow them to curl-up and clinch the bottom of your shoe. (This can be done outdoors by relaxing one leg while the other leg does most of the work.) After doing a work segment with each leg (start with 20-60 seconds per leg), spin easy with both legs for 1-3 minutes and then go back to single legwork. Begin with a cumulative time of 3 to 5 minutes on each leg and build time, as you become stronger.

You can use the detailed, structured workout included here. Keep intensity mostly Zone 1-2 intensity.

If you swim with a masters group, include form work and keep today mostly aerobic.

You can select a "Workouts in a Binder for Triathletes" Endurance (Form) card as an alternative.

BT: After a good warm-up in Zones 1-2, include a few fast accelerations with ample rest. Then proceed to the track workout described.

This level is used for aerobic maintenance and endurance training. Heart rate should stay primarily in Zones 1 to 2. How much time is spent in each zone depends on how you feel that day. The goal of an E2 ride is not to see how much time you can spend in Zone 2. Ride on a rolling course if possible, with grades up to 4 percent. For reference, most highway off-ramps are 4-percent grade. Riding in a slightly larger gear can simulate a gentle hill, if there are no hills where you live. Remain in the saddle on the hills. If you ride with a group, inner discipline is necessary to let the group go if they want to hammer.

You can use the detailed, structured workout included here. Keep intensity mostly Zone 1-2 intensity.

If you swim with a masters group, include form work and keep today mostly aerobic.

You can select a "Workouts in a Binder for Triathletes" Endurance card as an alternative.

Run on a flat course, a soft surface would be best (grass, dirt or a treadmill) keeping heart rate in Zone 1.