Steal A Pro's Workout

American Ben Hoffman, who had a breakthrough performance last year in Kona, uses this bike workout in the week leading up to a half-Ironman.

This bike workout was designed by Millward's coach Mat Steinmetz to use as a final tune-up before an event.

This session simulates race surges, teaching the body how to suffer and then settle back into a reasonable pace.

Buckingham does this long bike workout to prepare for Ironman, and practices everything during it.

The American pro will do this simple but demanding interval session once a week leading up to an Olympic-distance or 70.3 race.