POWER PLAY

220 Triathlon Magazine - - PREP FOR IRONMAN -

Aim? To im­prove the abil­ity to work against high lev­els of re­sis­tance and in­crease IM pace thresh­old. Lo­ca­tion Gym or turbo Kit Bike, GPS tracker, nu­tri­tion Du­ra­tion 90mins

Warm-up 5mins grad­u­ally build­ing in ca­dence and re­sis­tance Main set 4 x [8mins seated climb overgear­ing @ 65-75rpm; 8mins aero overgear­ing @ 80-90rpm; 2mins stand­ing climb overgear­ing @ 65-75rpm; 2mins re­cov­ery easy spin @ 50-60rpm]

Cool-down 5mins easy spin­ning

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