Thursday, May 28, 2026
Tri specificBike: race-pace focus + brick (specific)
Bike
Brick
Intensity
Mostly Z1-Z3; quality reps Z4-Z5 when scheduled
Workout Segments
Warm-up
8 min
Easy spin + 2×30s brisk
Main set
22 min
2×10 min at sprint-tri bike effort (RPE 7) / 2 min easy
Brick run
10 min
Easy→steady progression (last 4 min steady)
Cool-down
5 min
Easy spin/walk
Equipment Needed
mountain bike
helmet
water
running shoes (trail preferred)
Weather Alternatives
Bike alternative:
Gym stationary bike: mirror the time blocks + intensity; brick run on treadmill 0–2% incline.
Run alternative:
Treadmill: match time; steady parts at 1–3% incline; hill reps at 4–8% 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