One-Hour Workout: Bike Sprint Simulation

  • By Jené Shaw
  • Published Aug 12, 2014
  • Updated May 6, 2016 at 6:50 PM UTC
Athletes compete at the 2014 TriRock Colorado triathlon. Photo: Kevin Thompson/TriRock

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

This week’s workout comes from Leslie Knibb, is a USA Triathlon Level I certified coach with more than 22 years of triathlon experience (you can email her at She suggests to practice fueling within the main set, just like you’re in a race, and this can be done outside or on an indoor trainer. Optional: Add a short transition run (10 minutes) to get used to the bike-to-run switch. If you’re training for an Olympic-distance race and have more than an hour, change the main set to 4×15 with 5 min recovery.

RELATED: Train Hard For Your Next Sprint Triathlon

One-Hour Workout: Bike Sprint Simulation

10 minutes spinning at 90 RPM, including 3×30 sec pickups to get ready for the hard effort to follow. (This warm-up serves as your pre-bike “swim” as in your sprint distance race.)

Main set:
3×12 min sprint race pace and a high heart rate zone, followed by 3 min recovery—all at 90 RPM.

5 min easy spinning, self-selected cadence.

More one-hour workouts.

The 2014 Events DC Nation’s Triathlon is set for Sept. 7, 2014. Learn about the all-new sprint race and relay options at

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

Sign up for our free e-newsletter, SBR Report!

Subscribe to the FREE Triathlete newsletter