Saturday, Apr 18, 2026
Tri baseBike: endurance + race-effort blocks
Bike
Intensity
Mostly Z2; controlled Z3-Z4 blocks; brief Z5 surges when scheduled
Workout Segments
Warm-up
10 min
Easy spin
Main set
55 min
3×10 min at steady race effort (RPE 6–7) / 3 min easy; remainder Z2
Cool-down
10 min
Easy spin
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