Build Your Bike – Jackie Miller

Every week the florida region will be posting a swim, bike a run workout. For the first four weeks, we will be focusing on building your base. We have high qualified coaches helping out.

AEROBIC STRENGTH BUILDING-FROM THE LIBRARIES OF OUTRIVAL RACING AND QT2SYSTEMS

Workout 1

Warmup up 15 minutes easy.

Ride in Aerobic Zone 1.

Include 4 x 10 minute intervals as follows in Z1/Z2. Progress the workout.

1) 65 rpm

2) 70 rpm

3) 75 rpm

4) 65 rpm

Ride 5 minutes easy in between, 90+ rpm cadence in-between.

Ride any remaining time in Z1

Cool down 10 minutes easy.

Workout provided by Jackie Miller – USAT Coach

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