Triathlon Plus Bike Strength B
Cycling, February 14, 2026
This is a smart trainer session that is great for developing your specific bike strength and power. It is perfect for triathletes, road cyclists, and mountain bikers alike.
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 today’s workouts come from a Beginner’s Guide to Triathlon published by Triathlon Plus and was free with Issue 42 in the Summer of 2012. This sessions come from Ralph Hydes and Paul Ryman. This is a progression on the workouts I published two weeks ago:
Triathlon Plus Bike Strength B
- 10min WU Level II;
- 4x 7min Level IV (5%), 7min Level II RI;
- 10min CD Level II;
- 10min Stretching
The Warm Up (WU) should be done at an intensity that is steady but not over consuming at Level II.
For the main set is made up of four reps at, seven-minute reps riding at Level IV up a 5% gradient. Take a seven-minute Rest Interval (RI) at Level II between each rep.
The Cool Down (CD) is at Level II for ten minutes.
Finish with 10 minutes of stretching to assist with your recovery.
Here is my data from doing the workout.
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.
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