One-Hour Workout: 3×3 Pace Yourself Bike Ladder

  • By Jené Shaw
  • Published Jul 8, 2014
  • Updated May 5, 2016 at 5:09 PM UTC
Photo: Kurt Hoy

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

This week’s bike workout comes from coach Andrew Dollar of Nashville-based FTP coaching ( “This workout will test an athlete’s ability to moderate effort earlier in a workout or race in order to build intensity through fatigue and hit targets toward the end,” Dollar says. “The ability to moderate effort is very important in all race distances as most people start out too fast.”

RELATED: Triple The Brick Triathlon Bike-Run Workout

10 min steady riding at 65-70%
5 min as 20 sec 90-95% riding, 40 sec recovery at 60-65%

Main Set
3 rounds of 3×3 min on 1 min rest between reps

Round 1: 3×3 min at 85% with 1 min recovery
Round 2: 3×3 min at 90% with 1 min recovery
Round 3: 3×3 min at 95% with 1 min recovery

Easy as needed

RELATED – One-Hour Workout: Bike Efforts By Race Distance

More one-hour workouts.

FILED UNDER: Bike / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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