Transición bici-carrera de triatlón – 65 minutos

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)

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)