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
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