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Ironman-Distance Triathlon Program
Day 039 - Swim Focus, Week 6
Bike (Key): Level 3, 70 minutes; Run (Key): Level 2, 40 minutes 
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lTODAY'S WORKOUT IS A 70-MINUTE (L3) BIKE FOLLOWED BY A 40-MINUTE (L2) RUN. High spin on bike. Designed to be a stationary bike workout where a majority of the time is spent at a high cadence of 90-130-rpm. Example: 20 x 1 min efforts @ 110+ rpm with 1-minute recovery after each effort. Add 30 minutes to your time if riding outdoors. Work some one-legged spinning into your warm up. This type of drilling is excellent for improving form and efficiency on the bike. When spinning with one leg, try to eliminate "dead spots" in your pedaling stroke. In other words, it should feel smooth all the way around. Follow the spin with a moderate 40-minute run.
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