Bike Workouts

Use these workouts to fill out the bike days in your training plan.

B1 - “15 & 5”
w/u: 20 min wu spin
15 min at Zone 3
5 min at Zone 4
c/d: 20 min cd spinB2
25 minutes of spinning in following manner:
10 min easy spinning to warm up
5 min very hard effort – to upper Zone 3
10 min easy spinning to cool downB3
10 min easy spinning to warm up
5 min very hard effort – to upper Zone 3
5 min easy spinning to recover
5 min very hard effort – to upper Zone 3
10 min easy spinning to cool downB4
1 hour of spinning, push into Zone 3 after 20 min and focus on holding a steady and constant pace.B5
15 min easy spinning to warm up
15 min spinning in low Zone 3
5 min easy spinning to recover
10 min spinning in Zone 3
5 min easy spinning to recover
10 min very strong effort – push to upper Zone 3 at end
15 min easy spinning to cool down

B6 - Brick
60 minutes of spinning in Zone 2.  Think about the pace you can hold on the bike for 8 miles and still have “legs” left to run 5K.  Stay relaxed and focused on pacing.
Immediately after the bike transition to a 15 min run.  Start off very slowly and hold that pace for 5 min.  After 5 min at the easy pace pick it up to a pace you feel you can hold for a 5K.

Cool down well with 5 min walk and light stretching.

B7
10 miles easy Zone 2 spinning
5 miles very hard effort pushing into upper Zone 3
5 miles easy Zone 2 spinning

B8
10 miles easy Zone 2 spinning
10 miles pushing effort into Zone 3
10 miles easy Zone 2 spinning

B9
10 miles easy Zone 2 spinning
5 miles very hard effort pushing into upper Zone 3
5 miles easy spinning to recover
5 miles very hard effort – hitting Zone 4 for the last 30 seconds of the effort
5 miles easy Zone 2 spinning

B10 - Brick
40 miles of easy spinning in Zone 2.
Transition immediately to the run and run for 15 min at a very relaxed and comfortable pace.  Your pace should feel easy and slow – you will have time later in a race to pick up the run pace, but starting too fast can cause failure later on in the run.  Pacing is key.

B11
30 miles of spinning in Zone 2 with “Fartlek”
After 10 miles of warm up – pick up the pace 6 times during the last 20 miles of the ride for 30 seconds.  Those efforts should be very strong and 85 – 90% of max effort.  Recover back into Zone 2 spinning before the next Fartlek effort.

B12 - Brick
20 miles of moderate effort spinning - in Zone 2/3
Transition immediately to the run and run for 20 min at a very relaxed and comfortable pace.  Start slowly and pick up the pace after 10 min to an effort you feel you can hold for 10K.

B13
30 miles of easy spinning for the first and last 10 miles.  Middle 10 miles ride at a pace you can hold for 24 miles and still have “legs” left to run 10K.  Stay relaxed and focus on pacing.

B14
20 miles of fartlek – easy spinning for first 5 miles, middle 10 miles spin up to Zone 3 effort 5 times for 2 min each spin-up.  Last 5 miles easy spinning to cool down.

B15 - 10 MIN LADDERS.  This workout gradually increases the work from “comfortably uncomfortable” to just plan uncomfortable and is a fantastic threshold test.  This can be done for 60 minutes or increase the sets and see how far you can go.

  • 5 min w/u
  • 9 min [zone 3] + 1 min [zone 4]
  • 8 min [zone 3] + 2 min [zone 4]
  • 7 min [zone 3] + 3 min [zone 4]
  • 6 min [zone 3] + 4 min [zone 4]
  • 5 min [zone 3] + 5 min [zone 4]
  • 5 min c/d