Two Great Cycling Workouts to Boost Your 40K Speed

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The 40K! It’s a standard pain filled distance for any cyclist or Olympic Distance Tri. It requires a great aerobic engine, but an even better threshold. Try these two bike sessions 1-2 times per week in the eight weeks leading up to your next race.

BZ1-

Warmup 20-30 minutes with HR under 130 or Power in Z1 and 2. Use the big chainring in the front for this.

3 x :30 fast with 4-5 minutes easy in between

3 x 10 minutes holding 90-100 rpm’s at a consistently hard effort. Aim to go a bit faster each ten minutes. If using power aim for 10-20 watts below threshold power for the first one and then 10-20 watts higher each one. Take 5 minute recoveries between each.

Cooldown 10-20 very easy pedaling with heart rate below 120 BPM.

 

BZ2-

Warmup 20-30 minutes with HR under 130 or Power in Z1 and 2. Use the big chainring in the front for this.

5 x :30 fast with 4-5 minutes easy in between

6 x 8 minutes holding 90-100 rpm’s at a consistently hard effort. On the odd numbers use the gear ratio 53×12 or 13 so you are going hard but at 50-60 rpm. The evens will be normal 90-100 rpm’s. Four minute recoveries between each eight minutes.

Cooldown 10-20 very easy pedaling with heart rate below 120 BPM.

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