Use this bike trainer workout to prepare for your next Olympic-distance race.

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

This week’s workout comes from Heather Leiggi, a USAT Level I coach and professional triathlete in Philadelphia. “I like to use this workout during the season to prepare for races—sprint or Olympic-distance in particular,” she says. “Perceived exertion on the five-minute intervals should be at or just above Olympic-distance race pace. The 30-second hard efforts are all-out efforts.”

RELATED: Secrets For Short-Course Triathlon Speed

Warm-Up
10 min including 4×30 sec high-cadence fast pedaling

Main Set
4×5 min at HR Zone 4 with 3 min easy recovery
5 min at HR Zone 2
10×30 sec hard/30 sec easy recovery

Cool-down
5 min easy pedal

RELATED: Regain Short-Course Speed After An Ironman

More one-hour workouts