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.”
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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