45 minutes on the bike with a race-pace block, then a 20-minute run straight after.
What does the session look like?
1 h 5 min
Total time
67
Training load
Cycling
Running
01 h 5 min
Time in each zone
Z1 · 5 min (8%) Z2 · 25 min (38%) Z3 · 35 min (54%)
Step by step
Cycling
Warm up
- 10 min at Z1 → Z2, 90 rpm (Easy spin)
Endurance
- 10 min at Z2, 85–95 rpm
Race pace
- 20 min at Z3–Z4, 85–95 rpm (Race effort. Last 2 minutes: higher cadence to prepare the legs to run)
Easy
- 5 min at Z2, 95 rpm (Spin out, then change quickly for the run)
Running
Off the bike
- 5 min at Z3 (Short quick steps until the legs settle)
Race pace
- 10 min at Z3–Z4 (Race effort, relaxed shoulders)
Cool down
- 5 min at Z1 (Easy jog or walk)
Who is it for?
Triathletes preparing for a sprint or Olympic-distance race.
Who is it not for?
People who cannot ride 45 minutes or run 20 minutes continuously.
