WEEK #3 (31-01-2009) - Training for Ironman

Saturday

BIKE 2:00

WARM UP

20:00 easy spin, bringing your HR up to 70% by the end

INTERMEDIATE SET

4 x 15 sec fast spinning @110 rpm w/45 sec easy spin @90 rpm

MAIN SET

Descending Intervals:

These distances represent 10%, 7.5%, 5%, and 2.5% of an Ironman-distance triathlon. You should use this set to begin to develop a sense of pace @75% over a longer distance. -- Record your times and compare them to an identical set that you did back on Feb 10.

(11.2mi / 18km / 32:00) @75% -- 3:00 recovery @60-70%

(8.4mi / 13km / 24:00) @75% -- 2:00 recovery @60-70%

(5.6mi / 9km / 16:00) @75% -- 1:00 recovery @60-70%

(2.8mi / 4km / 8:00) @75%

COOL DOWN completely, bringing your HR back under 60% before stopping.