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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).
This week’s brick workout comes from USAT Elite Coach Mike Ricci, the owner and operator of Boulder-based D3 Multisport (D3multisport.com). He says this workout makes for a great sprint race simulation. “Your legs will be absolutely smoked on the run, just like in the race,” Ricci says. “Do this for 4–5 weeks leading up to your race and it will benefit you a ton.”
“Hour of Power” Brick
Warm-up: Bike 10 minutes easy
Starting in the 53×15 (big ring in front and middle in the back), ride 3×90 sec absolutely all out. Recovery is 90 sec.
Follow that with 53×13 (harder gear) for 90 secs all out again, 90 sec recovery.
Last, ride in your smallest gear in back (hardest gear), still 3×90 sec all out, 90 sec recovery. Finish by riding very easy to your car or home, ideally 3–5 minutes.
Quickly change into your run gear—shoes, hat, etc.—and run 3 miles at your best effort, aiming for a negative split (run the second 1.5 miles faster than the first).
Cool-down: Easy walk!
RELATED: How Often Should You Run After Riding?
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