This workout is for cyclists, triathletes, and duathletes. There are 3 women and 3 men. One of the men is the “brick-er”. He switches from bike to treadmill. The other 5 stay on the bike. One woman is on a spin bike. I did the workout on a spin bike.
The clock starts on this one when the workout actually starts instead of when Coach Troy begins his intro. The workouts is 60 minutes.
4x 30 sec on/30 sec off Big Ring 15
rest (1 min?)
Everyone on the bike
5x 2 min. changing gears every 2 min. You start in Big Ring 23 and end up in Big Ring 15. This set is 10 minutes with no rest.
1 minute rest. If you are running, jump on the treadmill at base pace.
Cyclists-4x 1min. changing gears every minute. Begin in Small Ring 15 and end up in Small Ring 21, or close to that.
Runners-4x 1min. upping the speed and incline by 1 mph/1% every minute. And you start a little faster than base pace! This goes up to 5 mph above base pace. Yikes!
Repeat the whole 15 minutes 2 more times
Cool down. Everyone stays on their bike until the clock runs out.
There is a tension setting from 1 to 5 for the spinners. I didn’t like this because when the cyclists would switch from one gear to another, sometimes the tension stayed the same. I would switch my tension just a hair. The woman on the spin bike had a very high cadence the whole time. Amazing!
Motivating and funny! He mentions during this killer workout that "throwing up is okay; passing out it not"!