THE SES­SION

220 Triathlon Magazine - - TRAINING -

For this month’s work­out, we’re look­ing at a 4-5min climb. Find an in­cline that al­lows you to stay in the sad­dle for the du­ra­tion.

WARM-UP

10mins easy Keep the cadence high

MAIN SET

20mins mod­er­ate At 90-100rpm • 4min vig­or­ous Start at 70rpm then each minute drop the gear by one sprocket, un­til you hit 50-55rpm. De­scend, easy re­cov­ery at bot­tom for 3mins. Re­peat x 6

COOL-DOWN

20mins mod­er­ate At 80-90rpm • 10mins easy High cadence recvery

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