Disclaimer: I am coached by Michael Mccormack,
www.triathloncoach.com, and this workout comes from him.
I did my base work in the winter spring getting ready for Eagleman. Now I am working on building speed for local sprint and Olympic races. I have been doing this workout for a number of weeks, decreasing the duration of the intervals each week.
4-5 x 1’ ST (Strength) intervals @ L3 cadence 70-80 grade 4% RI 2’ Followed by Speed Transfers: 3’ 2’ 1’30” 1’ @ L3 cadence 90-95 grade 0% RI 2’ after each interval Important: sustain wattage throughout as opposed to seeing it drift down The speed transfers are meant to help you transfer the strength you are building in the low cadence intervals to a longer higher cadence/higher speed interval.
My CT workouts always start with 20' of warm up. I start in my little ring/19 (3rd gear) and go up a gear every 2'. After the first 10', I calibrate the CT, then continue my warm up. Once I get into a tough gear, I'll go down a gear for 2', then back up, until 20' This warm up, the workout, and a short (how short depends on how late for work I am) cool down takes about an hour.