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One-Hour Workout: ‘Grand Tour’ Trainer Interval

  • By Jené Shaw
  • Published Jul 9, 2013
  • Updated Jul 11, 2013 at 7:02 PM UTC
Try this workout on a bike trainer or a CompuTrainer.

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s workout comes from Tim Edwards, the head coach for North Coast Endurance Coaching (NCEcoaching.com) and the Cleveland State University Triathlon Team in Cleveland, Ohio. He suggests doing this workout, which he dubbed the Grand Tour Interval for its combination of strength, threshold, leg speed and sprint work, on an indoor trainer or CompuTrainer.

RELATED: An Indoor Bike Training Approach From Matt Dixon

Grand Tour Interval

Warm-up
10–15 minutes into Zone 2–3.
Single-leg drills, three per leg: 45 sec pedaling, 15 sec rest.

Main Set
Interval (Repeat 4–5 times):
1 min Race Pace building into Zone 4 seated  (53×17)
1 min seated climbing (53×13)
1 min standing climbing (53×11)
3 min Race Pace at Lactate Threshold HR (53×17)
1 min high cadence, 100+ RPM (42×21)
3–5 min recovery spin
[Optional: Sprint for 30 seconds at the end of the last interval (53x11)]

Cool-down
Spin back into Zone 1 and stretch.

RELATED: Make Peace With Your Bike Trainer

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FILED UNDER: Bike / Training TAGS: / /

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a five-time Ironman finisher and a USAT Level 1 certified coach

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