6x 8min Tempo, Threshold

Preparing your body for the intensity that will be replicated and sustained during an event is an important part of training. This session is great for triathletes, road cyclists, and can also be beneficial for mountain bikers, especially for events that are about an hour in duration such as a 40km Time Trial or the bike leg of an Olympic Distance Triathlon.

See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with Coach Ray he will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.

The inspiration for this session comes from a workout in an article by Marc Evan's in the January 2008 issue of Triathlete Mag.

6x 8 Tempo, Threshold

• 15min WU Level II;
• 3x 8min Level III, 2min Level II RI;
• 3x 8min Level IV, 2min Level II RI;
• 15min CD Level II;
• 10min Stretching

Start the workout with a fifteen-minute Warm Up (WU) riding at Level II.

There are two main sets, the first of which is three, eight-minute reps at Level III, with a two minute Rest Interval (RI) at Level II after each rep.

The second set is a continuation of the first set but with the intensity increased to Level IV and for a further three reps. All reps are eight-minutes long and also have a two minute Rest Interval (RI) at Level II after each rep.

Complete a Cool Down (CD) for fifteen minutes at Level II.

Finish with ten minutes of stretching to assist with your recovery.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up for my informative newsletter.

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Originally Published: https://www.coachray.nz/2023/05/14/sunday-smart-trainer-session-6x-8-tempo-threshold/