Home > Bike

Workout Wednesday: Short and sweet trainer set

Pack lots of intensity into this short trainer workout that taxes the legs and is a great weekly session for all distances.

[iframe id=”https://www.youtube.com/embed/KP4qiFjXok4″]

This “Short & Sweet” workout from my coach Pierre-Yves Gigou is ideal if you are a busy triathlete and don’t have a lot of time to train. It’s also perfect if you are not a big fan of indoor training and don’t want to be stuck on your indoor bike for hours and hours. This 65 minute workout is super intense — you’ll get a lot out of it if you push to the limit. This is perfect if you want to squeeze a short workout in before work and feel great for the day. 

  • Warm up: 15 min in zone 2
  • 4 x :45 Z5 + 1:15 Z2
  • 4 min Z3
  • 4 x 1:00 in Z5 + 1:30 Z2
  • 4 min Z3
  • 4 x 1:15 Z5 + 1:45 i2
  • 4 min Z3
  • 8 min easy

For the recovery (Z2) you still have to push power and it’s really important that you do so because you should not completely recover between each set. This is what makes the workout difficult. For instance, I had to push 210 w for the Z2, 300 to 320 watts for the Z3 (so it’s around half distance pace) and around 420 or more for the Z5.

It can be difficult to do Z5 intensity when you are training for a half distance or even more for a full distance but it is still really important to do high intensity workouts like this one. This workout is also great for ITU triathletes or cyclists because it simulates the accelerations and decelerations that happen in a pack.