Lauren Goss' Bike Surge Workout

Lauren Goss was the 2010 USAT U23 national champion and has since transitioned to Olympic-distance and half-Ironman events, posting wins this year at Ironman 70.3 Syracuse, 5150 Mont-Tremblant and 5150 New Orleans. Goss, who is coached by the legendary Dave Scott, shared this bike workout.

“I like this session because the longer VO₂max segment makes me very uncomfortable—burns!—and instead of just slowing completely, the aerobic segment forces you to settle into a good pace for 6 or so minutes before recovering,” Goss says. “Oftentimes in races there are sudden surges, and it is extremely uncomfortable. This session simulates those times and teaches the body how to suffer and then settle back into a reasonable pace.”

RELATED: Bike Super Set One-Hour Workout For Triathletes

Lauren Goss’ Bike Surge Workout

Warm-up
20 minutes, including 6×20 seconds with 30 seconds recovery as:
#1–2 Low gear (cadence over 98 RPM) at VO₂ effort
#3–4 Time-trial gear (88-94 RPM) at VO₂ effort
#5–6 Big gear (75-83 RPM) at VO₂ effort

Cruise for 3 minutes

RELATED: Linsey Corbin’s Bike Strength Workout

Main set
(do three times total)

3×45 seconds at VO₂ effort, REST for 15 seconds

3.5 min at VO₂ effort in time-trial gear directly into 2 miles aerobic (Ironman pace) and then 1 mile easy

Cruise home for cool-down

More workouts from the pros.