This workout will concentrate on developing your form. Warm up well, including some fast paced surges. Then do 8 x 20 second strides. Strides should be relaxed speed, not all out. Allow ample recovery time in between reps.
W/U 6x75 (:20)
C/D 6x75 50 Free, 25 Back (:20)
Warm up for a minimum of 20 minutes including several short accelerations. Then run 5k on a track or measured course at race pace. Record your total time, average pace, and average HR. Your average HR will be your LTHR for future workouts and your average pace will be your Threshold pace for future workouts.
WU: 5 min ez above 90 rpm 5 min alternating between :30 standing at RPE 10, :30 seated at RPE 6 6 min seated alternating 80% workload; 1 min right leg, 1 min left leg MS: 30 min Z1/RPE 6-9/CP <180 every 5 min do a :30 spin up followed by :30 all-out sprint 30 min Z2/RPE10-12/CP180 every 5 min do a :30 spin up followed by :30 all-out sprint CD: 5 min ez Tip: incorporate your leg speed from spin up into all-out sprint
On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).
Warm-up: 400 free easy, 200 kick, 200 pull MS: 3 x 400 fast :30 500 Time Trial Cooldown: 300 easy Record total time for the 500 time trial. Divide that time by 5 and that will be your 100 time, also known as your TPACE. Use this for future workouts.
The bike workouts are designed to be done indoors, but you can do them outside as well. Warm-up: 10 minutes easy spinning, 5 minutes of :30 standing :30 sitting, 5 minutes alternating working on pedal stroke. Main set: 2 x 10 minutes in zone 4-5, 2 x 20 minutes in zone 3, 2 x 30 minutes in zone 2 (all with 5 minute recoveries) Cooldown: 5-10 min easy spinning