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Workouts

One-Hour Workout: Trainer Tempo To Threshold

“As the legs tire, you raise the power and push through the mental and physical barrier of settling in at tempo effort and watts.”

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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 Boulder, Colo.-based D3 Multisport owner and head coach Mike Ricci. He says the idea of this trainer workout is to transition from tempo pace to lactate threshold (or Zone 3 to Zone 4), and “as the legs tire, you raise the power and push through the mental and physical barrier of settling in at tempo effort and watts.” If there’s extra time, he notes, you can add on a brick run afterwards.

RELATED: 10 One-Hour Trainer Sessions

Warm-up
10 min easy

Main set
4×8 min as: 6 min at tempo/Z3/80–85% IF and 2 min at Lactate Threshold/Z4/90–95% IF
Do 2 min recovery between each 8-minute interval

Note: IF is “Intensity Factor” or the percentage of threshold power

Cool-down
10 min easy

More one-hour workouts.