Continuing the theme here of Ironman Taper workouts since IM Chattanooga is this weekend. Here's my go-to bike workout that I typically give a few days out from race day, Ideally Wednesday. If it gets moved to Thursday I drop the main set to 2 rounds instead of 3. This workout keeps the engine firing and makes the race day zone 2 effort feel easy since you're riding a smidgen over that race day wattage within this workout.
Total Time: 50'
1x(2' z3, 1'z4, 2' easy)
(15' warm up)
Main Set x3
4' @ race effort
1' @10-15% harder
(10' rounds/30' main set/45' total)
5' soft pedal in the small ring