10mins High ca­dence

220 Triathlon Magazine - - TRAINING -

Adapt for be­gin­ners

Keep the 15sec efforts all the same, but re­duce the 1min efforts to 45secs and re­duce the 8min ef­fort to 5mins.

Adapt for Ironman

To get faster and fit­ter you need to go above race pace. So, in­crease the 3 x 15secs efforts to 6 x 15secs efforts; make the 4 x 1min a 6 x 1min ef­fort; then change the 8mins vigorous to 3 x 5mins vigorous, with 5mins re­cov­ery be­tween each set.

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