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Workouts

One-Hour Workout: Half Ironman Bike Surge Workout

This workout targets the training needs of an athlete targeting half-iron distance racing.

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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). “At this point in the summer, many athletes are transitioning closer to a marquee race,” Dollar says. “As such, it is important that workouts begin to reflect the specificity required for the race distance. This workout targets the training needs of an athlete targeting half-iron distance racing while incorporating surges to mimic the spikes in power that we all experience on hills, passing athletes and during headwinds.”

Warm-up:
10 min at steady Zone 2 endurance (70–75%)
5 min as 20 sec at Zone 4 threshold (90–95%), 40 sec at Zone 1 recovery (55–65%)

Main Set:
20 min as: 17 min at Zone 3 tempo (80–85%), 1 min at Zone 4 threshold (90–95%), 2 min at Zone 2 endurance (70–75%)
15 min as: 11 min at Zone 3 tempo (80–85%), 1:30 at Zone 4 threshold (90–95%), 2:30 at Zone 2 endurance (70–75%)
10 min as: 5 min at Zone 3 tempo (80–85%), 2 min at Zone 4 threshold (90–95%), 3 min at Zone 2 endurance (70–75%)

Cool-down:
5 min easy Zone 1 recovery

RELATED: Jump Up To The Half Ironman Distance

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