Session Focus
- Skills 30%
- Speed 30%
- Threshold / FTP 20%
- Endurance 20%
This session is all about practicing running off the bike and hitting your race pace!
The bike could be completed outdoor or on a turbo and is at a nice easy pace… but aim to hit race pace on the runs!
If you aren’t sure what your ‘race pace’ is then check out our blog on it here.
If you aren’t sure which level to do, head over to our Training Plans section, or simply work through one each week starting at Level 1!
Session Durations
Level 1
Minutes
Level 2
Minutes
Level 3
Minutes
SESSION PLANS
Level 1
WARM UP
Get those legs moving…
- 5 minutes easy spinning on the bike
Then…
- 5 minutes easy spinning but include 3 x 60 second efforts
MAIN SET
Easy on the bike… then practice hitting race pace on the run!
Repeat all x3…
- 8 minutes cycle at Easy/Endurance | 60% FTP | 5/10 RPE
- 4 minutes run at RACE PACE
(36 minutes total)
COOL DOWN
Nice easy spin until feeling relaxed…
- 5 minutes Easy in light gearing on the bike
Level 2
WARM UP
Get those legs moving…
- 5 minutes easy spinning on the bike
Then…
- 5 minutes easy spinning but include 3 x 60 second efforts
MAIN SET
Easy on the bike… then practice hitting race pace on the run!
Repeat all x3…
- 10 minutes cycle at Easy/Endurance | 60% FTP | 5/10 RPE
- 5 minutes run at RACE PACE
(45 minutes total)
COOL DOWN
Nice easy spin until feeling relaxed…
- 5 minutes Easy in light gearing on the bike
Level 3
WARM UP
Get those legs moving…
- 5 minutes easy spinning on the bike
Then…
- 5 minutes easy spinning but include 3 x 60 second efforts
MAIN SET
Easy on the bike… then practice hitting race pace on the run!
Repeat all x3…
- 12 minutes cycle at Easy/Endurance | 60% FTP | 5/10 RPE
- 8 minutes run at RACE PACE
(60 minutes total)
COOL DOWN
Nice easy spin until feeling relaxed…
- 5 minutes Easy in light gearing on the bike
Bike Intensities
If you aren’t familiar the intensities on this workout head over to our Bike Calculator…
Run Intensities
If you aren’t familiar the intensities on this workout head over to our Run Calculator…
