One-Hour Workout: Base-Building Bike Trainer Pyramids
Got 60 minutes? Try this trainer workout as you build a base ahead of the upcoming season.
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 the coaching team at TriBy3 Multisport based in Brooklyn, N.Y. It’s meant to be done on an indoor trainer, and if you have a power-based trainer or power meter, you can use your power zones. Otherwise do this workout with percentage zones of threshold heart rate. (Need help finding your zones? Find out how here)
“This is a pyramid workout, where we’ll be spending a lot of time working in Zone 3 — just a little over what you should be comfortable doing aerobically, but nothing that’s going to go over your lactate threshold and move you towards anaerobic work. For January, this is a perfect workout to use when working on building an aerobic base or when looking to push yourself beyond your typical ‘easy ride.’”
RELATED: Trainer Speed Workout
Warm-up
5 min in Zone 1/2
5 min in Zone 4a
5 min in Zone 2
Main Set
4 min at 85%
3 min at 90%
2 min at 95%
1 min at 105%
and reverse back (2 min, 3 min, 4 min)
3 min recovery in Zone 1
4 min at 85%
3 min at 90%
2 min at 95%
1 min at 115%
and reverse back (2 min, 3 min, 4 min)
RELATED: Short-Course Trainer Session
Cool-down
5 min easy spin
Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more.