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Bike Super Set One-Hour Workout For Triathletes

  • By Jené Shaw
  • Published Aug 13, 2013
  • Updated Aug 14, 2013 at 6:36 PM UTC
Photo: Kurt Hoy

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!”

RELATED: Linsey Corbin’s Bike Strength Workout

Bike Super Set

Warm-up
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.

Main Set
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)

Cool-down
Easy until you hit 1 hour

RELATED: At-Home Time-Efficient Strength For Cycling

More one-hour workouts.

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FILED UNDER: Bike / Training TAGS:

Jené Shaw

Jené Shaw

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

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