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repeats, a mix of mile repeats in aero position, followed by more aggressive hill repeats and a mix of mile repeats in a cycling position (non-aero), finishing with a cool down. This workout, at various thresholds, offers different benefits. At low efforts, this workout can afford recovery, yet aggressive intervals will improve lactate threshold.


1. 10-minute warm-up — Focus on maintaining a progressively faster cadence while maintaining a low, hard rate, ending with a slightly faster-than-anticipated race cadence (Zone 1 effort, rate of perceived exertion (RPE) 3-4).


2. 15-minutes interval climbing (standing or high gear riding can be used interchangeably if hills are not available) — This set includes five 90-second intervals of variable intensity. Ninety seconds was chosen to train the lower limit of the slow glycolysis system. Each repeat should progress as follows: 1) high cadence in a gear that is “too easy” — extension of warm-up


2) moderate effort — the sweet spot; comfortable


3) repeat — high cadence 4) hard effort — 1-2 gears above the sweet spot


5) high cadence


On the downhill recovery, the legs should remain spinning with little effort. (climbing — Zone 2-3, RPE 4-6, descending — Zone 1, RPE 2-3)


3. 15-minute mile-repeats — For the next five miles, the athlete will progress between mile repeats of low effort and that of time-trial intensity. Athletes must dip low on easy effort miles (Zone 1, RPE 3-4) to have a sufficient spike in power on work or time-trial miles (Zone 4, RPE 7-9). Work intervals should be at a race simulated sweet spot — balance of gearing, cadence and comfort. Athletes should perform work and rest intervals in aero position.


4. 25-minutes interval climbing — A second set of hill repeats is beneficial in understanding your base of endurance. Gearing for the second hill repeats will differ, based on the onset of fatigue. A 3-minute climb will train the outer limit of the slow glycolysis system. Follow the same effort pattern as the first climbing set — high cadence, sweet spot, high cadence, overgear (+1/2), and high cadence.


5. 15-minute mile repeats — The return five miles will mimic the earlier mile repeats — rest, work, rest, work, rest. On rest intervals, choose lower gearing if legs are fatigued or if technique awareness is needed (creating clean circles with the pedals); use a higher resistance with low effort and low cadence. Work intervals should be at sub-max effort. Clearly pending one’s needs, work miles could be performed above lactate threshold levels with completely different results. Varying gear efforts will help an athlete understand his ideal cadence and effort. For a more comprehensive training opportunity, use a non-aero position to change how muscles are recruited and conditioned.


6. 10-minute cool down — Low resistance/ high cadence should be used in this section to clear the legs and prepare them for the following workout to come.


This workout helps develop a technically


smarter cyclist and enables energy conservation while maintaining race speed. Testing various gears helps athletes identify gearing preferences, especially if various intensities and gradients are used as prescribed.


Becky Brandt


Eric Prager is a USA Triathlon Level II Certified Coach, exercise physiologist, certified strength and conditioning coach, and co-owner of Endurance Monster. He is also the race director for the Gillie Girl’s Sprint Triathlon, benefiting the Carol M. Baldwin Breast Cancer Research Fund. He can be reached at eric. prager@endurancemonster.com.


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