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Intermediate Danskin Triathlon Series Program
Day 016 - Threshold ride plus strength work
Day 16: Bike 10 miles, threshold or hill repeats 
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Day 16: Bike 10 miles. You're working on your cycling strength. So today, either work at threshold (80% of your maximum heart rate) or do hill repeats. If you can find a gradual hill that takes you between 5-6 minutes to climb, use this as your hill-repeat hill. Warm up for 10-15 minutes on flat terrain, in a low gear, spinning quickly. Approaching the hill, keep your cadence up and your gearing low. Spin up the hill as best you can. It will become easier as you go through your program. After your bike ride, do your strength-training and core strength exercises.
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