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This week’s bike workout comes from Boulder, Colo.-based D3 Multisport owner and head coach Mike Ricci. Similar to his recent bike workout, the intention of this trainer session is to transition from tempo pace to lactate threshold (or Zone 3 to Zone 4) and push through the mental/physical barrier of settling in at tempo effort.
Note: IF is “Intensity Factor” or the percentage of threshold power
Warm-up
10 min easy
Main Set
Go right into 3×12 min (as 8 min at tempo pace/Zone 3/80–85 IF and 4 min at Lactate Threshold/Zone 4/90–95 IF), 3 min recovery
Cool-down
5 min easy
If there’s time after, add on a quick transition run.
If there’s time after, add on a quick transition run.