Welcome to another edition of Workout Wednesday. Every Wednesday I will post a new Triathlon specific workout. If you like the workout, fit it into your training plan for the week. If you don’t like the workout you’re crazy, all of my workouts are brilliant pieces programming. (kidding)
There are two types of training that affect your speed on the bike. They are muscular endurance and leg strength. Today we are going to work on leg strength. You will soon be bending cranks as you power your way to a new PR.
Warm up – Easy Spin
5 X 2 min HEAVY TENSION RPMS 50-60/ 2 min easy pedal
5 min moderate to heavy tension. RPMS 80 -90
4 X 1 min HEAVY TENSION RPMS 50-60
4 X 1 min One Leg Drill. Alt right and left leg.
10 min cool down. Spin easy.
The workout should be performed on a spin bike or trainer. The heavy intervals should really challenge your leg strength, but be sure maintain good form. Fit this workout in your training schedule, where the next day is easy or rest.