One-Hour Workout: 3×3 Pace Yourself Bike Ladder
This workout will test your ability to moderate effort earlier in a race to build intensity through fatigue and hit targets toward the end.
Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.
Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).
This week’s bike workout comes from coach Andrew Dollar of Nashville-based FTP coaching (Ftpcoaching.com). “This workout will test an athlete’s ability to moderate effort earlier in a workout or race in order to build intensity through fatigue and hit targets toward the end,” Dollar says. “The ability to moderate effort is very important in all race distances as most people start out too fast.”
RELATED: Triple The Brick Triathlon Bike-Run Workout
10 min steady riding at 65-70%
5 min as 20 sec 90-95% riding, 40 sec recovery at 60-65%
3 rounds of 3×3 min on 1 min rest between reps
Round 1: 3×3 min at 85% with 1 min recovery
Round 2: 3×3 min at 90% with 1 min recovery
Round 3: 3×3 min at 95% with 1 min recovery
Easy as needed
RELATED – One-Hour Workout: Bike Efforts By Race Distance