Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).
This week’s workout comes from coach Katie Malone, the owner of Malone Coaching based in Landrum, S.C. She says the idea of this bike workout is to take the weight lifting concept of supersets—basically doing two exercises for the same muscle group one after the other with little to no rest—and apply it to cycling. Although she uses a longer version for her advanced athletes, Malone thinks time-crunched triathletes can reap great rewards from this 60-minute version. “The best part about a workout like this is when done correctly it can help you avoid training plateaus, save time, increase intensity and of course it keeps things interesting,” she says. “Especially if you time the mile and 2-mile intervals each time you do the workout so you can actually see the improvements. So simple, yet so much benefit!”
Bike Super Set
15 min focused on a cadence of 85–90 RPM. For the last 3–4 min, start pushing effort up a little higher so you are ready for the hard efforts to follow.
2×1 mile hard efforts (faster than race pace) with only 1 min easy recovery after each.
3 miles at a steady pace focused on cadence of 85–90 RPM. Don’t worry as much about your pace, just focus on cadence!
(About 20 min)
2×2 miles hard effort (faster than race pace) with only 1 min recovery after each
3 miles at a steady pace again focused on cadence of 85–90 RPM
(About 25 mins)
Easy until you hit 1 hour
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