TRAVEL. EXPLORE. COMPETE

Free Triathlon Guide

A comprehensive guide for conquering triathlon. Whether you're a beginner wanting to dip your toes into the sport or an experienced athlete looking for a new PB, this guide will provide training tips, triathlon information, race day strategies and workouts for every athlete.

$8 USD

Bike Workouts One Hour Or Less-Publishing Copy-25.png

35 Page guide including:

- 26 Bike Workouts

- Information on Applicable Training Zones

- Workout Tips

- Instructions on using FTP/RPE for Cycling

Bike Workout - 60 Minutes or Less

Buy Now!

Rookie Nook:

Remember to never try new things on race day. This includes nutrition and gear.

The Workouts:

Race Prep: The Brick
A brick is a great session to prep you for the feeling of running off the bike. A race specific brick can be done 2 weeks out from your race.

Beginner:
Bike 60 minutes with a few 10-30 second picks ups. After a soft transition* run for 20 minutes.

Intermediate:
Bike for 90 minutes with the last 20- 30 minutes at race effort. After a soft transition* run for 30 minutes with the first 10-15 at a race pace effort.

Advanced:

Bike for 2 hrs with the last 30-45 minutes at a strong effort. After a soft transition do 5x 1km running with 60 seconds rest at best average. Run an additional 10-20 minutes cooldown.

*Soft transition: No need to rush, you can take a few minutes to change your gear