Tune up for your next race with this set and get some speed into those legs!

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s workout comes from coach Mike Ricci, owner of D3 Multisport (D3multisport.com) based in Boulder, Colo. “This is a great workout to add some speed to your training as you are getting ready to race an Olympic or sprint-distance race, but maybe you are short on time,” Ricci says. “You hit a few key areas during this workout:
 Efficiency with the one-leg drills, VO2 max with the majority of the set, and then of course pacing as you learn to hold back as you know the set is only going to get tougher. Tune up for your next race with this set and get some speed into those legs!”

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Warm-up
13 minutes total, as:
10 min easy
After 5 min, add in 4×30 sec each leg of one-leg drill
Then 4×30 sec all-out with 30 sec rest
Easy spin 1 min

Main Set
5x through:
30 sec on/off, 45 sec on/off, 1 min on/off = 4.5 min per set

After the last rep, get off the bike and run a 3 min warm-up, and then right into:

3x through:
2 min fast (at 10K pace), 1 min recovery, 1 min faster (at 5K pace), 1 min recovery, 30 sec fastest (at sub-5K pace), 1 min recovery.  = 6.5 min per set.

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Cool-down
Remaining time; take extra as needed!

More one-hour workouts.