Saturday, Jun 06, 2026
Tri specific (peak)Bike: race simulation within 75 min
Bike
Intensity
Mostly Z2; controlled Z3-Z4 blocks; brief Z5 surges when scheduled
Workout Segments
Warm-up
10 min
Easy spin + 2×30s brisk
Main set
50 min
20 min steady Z2 + 25 min continuous at race effort (RPE 7) + 5 min easy
Transition practice
5 min
Dismount/mount + helmet routine (no rushing into danger)
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