Every step of this trainer workout gets tougher, forcing you to focus on form when you reach maximum effort.
This week’s workout comes from professional triathlete and USAT-certified coach Jim Lubinski of Red Performance Multisport. Lubinski is also the co-host of the popular “Tower 26 Be Race Ready Podcast.”
Lubinski has his athletes do this bike trainer session a few times a month. “It not only lifts their ability to maintain their threshold and near-threshold efforts, but it also forces them to focus on form when the body starts to fatigue later on in the progression,” he says.
You’ll need a bike, trainer, heart rate monitor, and/or power meter to complete this workout. Note that if you’re not quite ready for 12-minute efforts, then adjust them to 8 or 10 minutes. On the other end, some very fit athletes may be able to extend the steps to 14 or 16 minutes.
Right off the bat, you start into the main set/progression
12 minutes at 60% of threshold
This is considered the warm-up and will be easy. Play with the gearing with low cadence/high cadence while keeping the HR or Power dialed in at 60% of threshold.
12 minutes at 70% of threshold
This should be slightly harder, yet still easily maintainable. Focus on low cadence work for this 12-minute stint to simulate climbing and gain some muscular strength.
12 minutes at 80% of threshold
Now the work is really starting. If the 60% and 70% efforts were too high, this will be difficult to maintain. Keep cadence at a natural race pace rpm.
12 minutes at 90% of threshold
Keep the form together by using a full pedal stroke, staying relaxed, and keeping the breathing under control. Keep cadence at a natural race pace rpm.
12 minutes at 100% threshold
You’ll have to dig deep to complete this step if you’ve gauged your threshold correctly. Your form must stay together, just as it must stay together late in a race. Keep the mind clear and focus on the effort. Keep cadence at a natural race pace rpm.
5 minutes of easy spinning