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Workouts

One-Hour Workout: Best-Effort Bike Intervals

The middle of summer may mark the last attempt to push up threshold power that last bit before building up to a goal race.

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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). “Depending on an athlete’s training cycle, the middle of summer may mark the last attempt to push up threshold power that last bit before focusing on longer, sustainable intervals near race pace. The intervals should be conducted as a best sustainable effort to allow you to complete the workout. For most athletes, this effort will reflect high Zone 4, low Zone 5 or about 95–105% effort.”

Warm-up
10 min at steady Zone 2 endurance (70–75%)
5 min as 30 sec at Zone 4 threshold (90–95%), 30 sec at Zone 1 recovery (55–65%)

RELATED – One-Hour Workout: Half Ironman Bike Surge Session

Main Set
3 Rounds (12 min each)
30 sec sprint at best sustainable effort (BSE)
1 min recovery
1 min sprint at BSE
1.5 min recovery
1.5 min hard effort at BSE
2 min recovery
2 min hard effort at BSE
2.5 min recovery

Cool-down
5 min easy Zone 1 recovery (55–65%)

More one-hour workouts.