If I had a gun to my head and I had to give one cycling workout which would be perfect for any distance tri and for any athlete it would be my BodyZen TT Special 2×10 workout. It’s the perfect session to target the aerobic and LT energy systems. Do it once a week for 4-6 weeks and you’ll see significant gains. But, it’s not easy. If it was easy it’d be called golf.
Warm-up for 10-20 minutes in the big ring
Complete 4 x 1 minute at 90% effort with 2 minutes recovery between efforts
Complete 2 x 10-15 minutes all out or for power meter users aim for 90-110% of threshold power; take 5 minutes easy between efforts
Cooldown in small ring very easy for 10-20 minutes
Get in a recovery shake within 20 minutes post session then take an ice bath and a nap.