With Maryland and Chattanooga coming up shortly, this was a good set to work on high aerobic – almost threshold – endurance for a few of my triathletes.
A really simple workout for those Ironman competitors where the base 100 time (SCY) is a 1:20. Looking for about :20 rest on the main set.
300 easy choice
4 x 50 @ 1:00
4 x 100 @ 1:50
20 X 150 all hard effort @ 2:20-2:30
Try to lock in at your pace – faster than race pace and almost equal to threshold effort. Take an extra minute after 10 rounds if needed. Try not to, however!
Workout Total: 4700
This workout was provided by Podium Training Systems Coach Dave Burgess.