One-Hour Workout: Trainer Strength-Stacker Bike Workout

This week’s workout is brought to you by Christopher Breen. Breen is a certified physician assistant, specializing in sport medicine and orthopaedics and a USAT Level 1 certified coach. He is also the founder of ARIA Endurance Coaching, based out of Long Island, New York.

As many triathletes in the northern hemisphere find themselves stuck indoors during the still-chilly spring months, it’s important to use this time wisely as the race season is just around the corner. Since poor conditions may prevent many from doing their favorite climbs outdoors—and since most indoor-bound triathletes seem to prefer hopping on the trainer and just tuning out—it’s essential to build in some solid strength training before the weather warms up.

“The following workout is one of my favorites and is perfect for all athletes,” says Breen. “It can be adjusted as needed, depending on time and what distance you are training for. It is also great for building leg strength.”

Breen has found that many of his athletes neglect strength-specific training, so he points to this combination trainer/off-the-bike strength workout. “I usually add this workout at the end of a base cycle or beginning of a build cycle as it incorporates lactate threshold intervals, although not in the traditional sense, because strength training sets are included,” he says.

Warm-Up:
10 minutes at an easy pace (Rate of Perceived Exertion, or RPE of <2), gradually increasing intensity to aerobic endurance pace (RPE 2-3)

Main Set:
Repeat entire set below 4 times:

2 minutes at lactate threshold pace (RPE 4-5)
1 minute easy (RPE<2)
2 minutes at lactate threshold pace (RPE 4-5)
1 minute easy (RPE<2)
1 minute at lactate threshold pace (RPE 4-5)
1 minute easy (RPE<2)
Off the bike
1 minute of body-weight squats, walking lunges, or bridge with alternating straight leg raises

3 minutes easy (RPE<2)

Cool-Down:
The last 3 minutes of the final rest interval