Success in triathlon requires a solid bike leg in addition to a strong run. This is a cycling program designed for the triathlete and focused to improve your time trialing and make you stronger and more fatigue resistant when you start the run. It is most appropriate for beginner and intermediate triathletes who are training for sprint and Olympic distance events, but can be handy for advanced athletes who are pressed for time and require shorter, high-quality workouts that will produce results.
The target intensity is 90% of your HRmax and the interval duration is four minutes. It is a four-week training intervention preceded by one week of threshold testing and readiness workouts, and followed by a short taper and post-testing.