WEEK 5 (22-04-2009) - Training for Ironman

RUN 0:40

15:00 warm up jog, allowing your body to slowly get up to 60-65% by the end.

2 x 7:00 steady tempo run @70-75% intensity w/3:00 recovery jogging @60% in between

- focus on holding proper running form

Bring your HR back down to 60% with 5:00 remaining & 50% by the end.

BIKE 1:00

WARM UP

15:00 spinning @90-95rpm

- get your HR up to 60% in the first 10:00 and closer to 70% by 15:00

DRILLS

These drills are designed to help smooth your pedal stroke for greater efficiency:

2 x 3:00 Isolated Leg Training w/30 sec recovery after each

MAIN SET

3 x 7:00 @75% w/2:00 easy spinning - hold 90-95rpm cadence throughout

COOL DOWN

10:00 easy spin (small chain ring) @95rpm, allowing your HR to return to 50% for the final few minutes.