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One-Hour Workout: Zero To Finish-Line Sprint Trainer Session

These acceleration rounds are great for touching all six energy zones and giving you feedback on which zone needs improvement.

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This week’s bike workout comes from coach Dan Frost of MP Multisport in Fort Collins, Colo. Frost is a USAT Level I and ASCA Masters Level II coach as well as an active technical official with ITU and USAT. “These acceleration rounds are great for touching all six energy zones and giving you feedback on which zone you can focus on later for improvement,” Frost says. “Meanwhile, the alternating endurance and threshold efforts are optimal for training to race in any triathlon distance.”

RELATED – One-Hour Workout: Bike Trainer Intensity Mix-Up

Warm-up
10 min of easy spinning in Zone 1 (Rate of perceived exertion 4 out of 10)

Main Set
Three rounds:
– 8 min aerobic endurance or Zone 2 (RPE 6 of 10)
– 2 min threshold or Z4 (RPE 8 out of 10)

5 min easy spinning to recover (and psych up!)

3 min accelerate gradually from zero speed to finish line sprint
4 min easy spinning to recover
3 min accelerate gradually from zero speed to finish line sprint

Cool-down
5 min of easy spinning

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