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One-Hour Workout: Short-Course Trainer Session

  • By Jené Shaw
  • Published Oct 22, 2013
  • Updated Feb 6, 2014 at 2:23 PM UTC
Get ready for your next Olympic-distance race with this bike workout. Photo: Janos Schmidt/Triathlon.org

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

This week’s workout comes from Heather Leiggi, a USAT Level I coach and professional triathlete in Philadelphia. “I like to use this workout during the season to prepare for races—sprint or Olympic-distance in particular,” she says. “Perceived exertion on the five-minute intervals should be at or just above Olympic-distance race pace. The 30-second hard efforts are all-out efforts.”

RELATED: Secrets For Short-Course Triathlon Speed

Warm-Up
10 min including 4×30 sec high-cadence fast pedaling

Main Set
4×5 min at HR Zone 4 with 3 min easy recovery
5 min at HR Zone 2.
10×30 sec hard/30 sec easy recovery

Cool-down
5 min easy pedal

RELATED: Regain Short-Course Speed After An Ironman

More one-hour workouts.

FILED UNDER: Bike / Training TAGS: / / /

Jené Shaw

Jené Shaw

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

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