One-Hour Workout: Short-Course Trainer Session

Use this bike trainer workout to prepare for your next Olympic-distance race.

New perk! Get after it with local recommendations just for you. Discover nearby events, routes out your door, and hidden gems when you sign up for the Local Running Drop.

Every Tuesday we’ll feature a different workout you can complete in 60 mins (or less!).

This week’s workout comes from Heather Leiggi, a USAT Level I coach and professional triathlete in Philadelphia. “I like to use this workout during the season to prepare for races—sprint or Olympic-distance in particular,” she says. “Perceived exertion on the five-minute intervals should be at or just above Olympic-distance race pace. The 30-second hard efforts are all-out efforts.”

RELATED: Secrets For Short-Course Triathlon Speed

Warm-Up
10 min including 4×30 sec high-cadence fast pedaling

Main Set
4×5 min at HR Zone 4 with 3 min easy recovery
5 min at HR Zone 2
10×30 sec hard/30 sec easy recovery

Cool-down
5 min easy pedal

RELATED: Regain Short-Course Speed After An Ironman

More one-hour workouts

Popular on Triathlete