Thursday, Apr 02, 2026
Recovery + tri rebaseBike: recovery aerobic (no brick)
Bike
Intensity
Mostly Z1-Z3; quality reps Z4-Z5 when scheduled
Workout Segments
Warm-up
10 min
Very easy spin
Main set
30 min
Easy Z2, smooth cadence
Cool-down
5 min
Easy spin + stretch
Equipment Needed
mountain bike
helmet
water
Weather Alternatives
Bike alternative:
Gym stationary bike: mirror the time blocks + intensity; brick run on treadmill 0–2% incline.
Intensity Guide
RPE 1–10: 1–10. 2–3 very easy, 4–5 easy/steady, 6 tempo, 7 race effort, 8 hard, 9–10 maximal.
Zones: Z1 recovery, Z2 aerobic, Z3 tempo, Z4 threshold, Z5 VO2