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Bad Weather? Try out this 2hr Bike Pyramid - Daily Workout: 08.12.17

August 12, 2017

I've got a few athletes still back in Atlanta and I got a text that the weather is looking sketchy this weekend, so here's a modification I made to one athlete's workout to help the time pass while on the trainer. 

 

This athlete is training for an Olympic distance race, if you are training for a 70.3 then change the up wattage to 75-85% and for Ironman go 70-80%. 

 

Enjoy! 

 

One adjustment you can make is also mixing in Big Gear work. You'd drop it down a few gears and get your cadence in the 50-60's. I'd do it every other section, so the 4', 8', 8', 4' segments would be big gear work. 

 

Warm up:
15' just getting loose and staying in low zone 2 (50-60% of FTP)

Main Set:
2' @80-90%
2' @50-60%
4' @80-90%
4' @50-60%
6' @80-90%
6' @50-60%
8' @80-90%
8' @50-60%
10' @80-90%
10' @50-60%
8' @80-90%
8' @50-60%
6' @80-90%
6' @50-60%
4' @80-90%
4' @50-60%
2' @80-90%
2' @50-60%
(1:40 main set/1:55 total)

Warm down:
5' easy, just winding things down

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