WEEK #6 (18-02-2009) - Training for Ironman

BIKE 1:25

WARM UP

10:00 easy spin, gradually increase effort to 65%

MAIN SET

3 x (3.1mi / 5km / 9:00) @75% w/2:00 easy spin @ 60-65%)

DRILLS

3 x 3:00 Isolated Leg Training w/30 sec recovery spin after each

-- each repeat is

3 x (20 sec one leg / 10 sec transition / 20 sec alt leg / 10 sec transition)

MAIN SET (Continued)

2 x (3.1mi / 5km / 9:00) @84% w/2:00 easy spin @ 60-65%)

COOL DOWN

spin easy @85 rpm, bringing your HR back under 60% by the end

RUN 0:55

This is a good time to follow an aerobic ride with a run that will stay aerobic as well. Even if you have to put this in later in the day, hold your HR right at 75% for the bulk of the run, allowing enough time to cool down completely by the end.