The Workout

• Begin at a flat road with enough gear on the bike that you feel pressure on the pedals.  If you have a measurement of cadence or RPM’s, aim for around 90.
• Every minute, add 1% of difficulty (or about 1/4 turn on a spin bike).
• By minute 5 you should be on what feels like a slight incline and ready to work.

• Each interval will be 45 seconds long with 15 seconds of recovery.
• On a stationary bike, you’ll want to at least DOUBLE your current load.  For example, if you’re working at a level 5 on your recovery, your hill should be a minimum of level 10.
• On a spin bike, you’ll want to add a minimum of a FULL turn to each hill interval.
• All hills will be done seated, so be sure to engage your core and push your heels down to get the most out of your climb.
• This set involves 5 total intervals.  Ready?  Go!

• Each interval is 30 seconds long with 30 seconds of recovery.
• These accelerations should be about 80-85% of your max effort.  Becuase they’re a bit longer, don’t go for an 100% sprint unless you are very very fit.
• For the interval, add gear and then increase your cadence to 100 RPM.  Do NOT go above 110, if you need more add more gear not more rotations.
• On the recovery, remove the gear and bring RPM’s down to between 80-90.  This should be an active recovery.
• 5 intervals total in this set

• It’s helpful to have your rower set up ahead of time to make this a quick transition.
• You’ll be coming off :30 seconds of recovery, so move quickly here to minimize your down-time.
• And breathe.  A lot.  Your heart rate should be up there.

• Once you’re strapped in, we’ll take a few minutes to transition from cycling movement to rowing movement.  Your legs should already be firing on all cylinders, so let’s use their power here.
• Spend 1-minute driving HARD back into the pull, and hold for a breath before releasing back out.
• Following that, row as you normally would keeping your stroke rate between 24-30 and focusing on perfect technique.

• This section will consist of 5, :30-second intervals with :30 seconds of recovery.
• During the interval, bring your stroke rate between 30-35 while still maintaining perfect form.
• Recovery stroke rate 24-30.

• This set will consist of 5, :20-second sprint intervals with :40 seconds of recovery.
• These intervals are short and incredibly intense.  The goal during each of these intervals is to pull your body weight in watts at least one time (it may take a stroke or two to build up to it).
• During recovery, keep your stroke rate at 24-30.

• Just like in your first transition, you’ll be coming off of a recovery so move quickly from one machine to the next to keep your heart rate elevated.
• This is a great time to grab water.
• Once you’re on the treadmill, get the belt started, take your incline to 1% and your speed to 3.0 until the end of the minute transition.

• This is it, just 9 minutes of hard effort left before the cool down so let’s make it count.  You should already be on the treadmill with the belt moving at a speed of 3.0 and an incline of 1%.
• In minute 31, take the speed up to a challenging pace that you are confident that you can maintain for at least 10 minutes.  For some athletes, this may be a brisk walk, for others a jog or run.  Challenge yourself, but also give yourself room to work.
• Beginning at minute 32, add a 1% incline every minute through minute 40 (that’s a total of 8%).  DON’T adjust your speed, unless it’s to kick it up a notch in the last minute or two.
• The last minute or two should be very very uncomfortable, but I promise, you can do it.  Get over that hill.

• Take your speed down to a brisk walk leaving your incline at 9%- this should be 3.0-3.5 for most people.
• Every 30 seconds remove 1% incline and .1 from your speed.  For example, if you started at 3.5, you’ll go to 3.4, then 3.3 and so on.
• Continue removing elevation and speed until your heart rate has recovered, at least 5 minutes.
• Once you’re finished, find a place to stretch out and drink some water.  AWESOME JOB killing this in-the-gym triathlon.

The Playlist