Best done in the middle of your training phase, this tempo workout requires you to continuously increase the intensity of the work section as the time spent working decreases. It’s a short, but challenging set where you start off relatively easy, but you end up above your FTP.
 
Adding this workout to your training will help your body get used to performing negative splits (a good thing) and help increase your lactate threshold. Higher intensity workouts help increase your performance in a multitude of ways, but make sure to slowly build up these workouts during your training phases.
 
This workout is best done on a trainer indoors to minimize distractions and interruptions, this set can also be done outdoors on an open road. Your cadence should be above 85.
 
Warm-up

• 4 min Zone 1
• 3 min Zone 2
• 1 min Zone 3
• 2 min Zone 1

 
Main Set

• 5 minutes at 55­–65 percent FTP (Rate of Perceived Exertion: 4/10)
• 4 minutes at 85–90 percent FTP (RPE: 6+/10) 1 min endurance recovery
• 3 minutes at 95–105 percent FTP (RPE: 7+/10) 2 min endurance recovery
• 2 minutes at 105–110 percent FTP (RPE: 8+/10) 3 min endurance recovery
• 1 minutes at 115–120 percent FTP (RPE: 9/10) 4 min endurance recovery

Repeat complete set for your set distance or time.
 
Cool-down
5 min easy spin

Thanks to Rogue Tri Performance for the workout. Email the head coach, Michael, for more information!

Having good technique and speed is important to being an efficient swimmer, strength is the key to not only a good swim, but a good bike and run. You need to be strong enough to hold your form later in the swim. This workout helps with swim strength so you can stay strong throughout your entire swim and rock the bike / run.
 
With any workout and training plan, make sure to give your muscles some time to rest, heal, and actually get stronger before pushing yourself too fast.
 
This workout uses RPE (rate of preserved exertion) for its intensity. Change the number of sets to your desired volume.
 

​Warm-up:

• 200 swim easy
• 4 x 100 as drill 50, swim 50
• 4 x 50 as 25 build to 8/10, 25 at 5/10; 20 seconds rest
• 2 x 50 Kick (your choice) 6/10

 
Main Set:

• 4 x 100 swim, build by 25 to 7/10; 10 seconds rest
• 2 x 200 with paddles at 7/10; 15 seconds rest
• 400 with pull buoy at 6/10; 20 seconds rest
• 4 x 50 swim at 7/10; 5 seconds rest
• 200 with pull buoy at 7/10; 15 seconds rest
• 400 steady, strong swim with paddles at 8/10

 
Cool-down:
200 easy swim
 
Total: 3100


Thanks to Rogue Tri Performance for this workout! 

Try this stimulating bike workout, but only if you are brave enough to take up the challenge!! Thanks to Steelhead Coaching for the workout!
​
This is a great workout for those trying to develop their anaerobic endurance.  It's also a great neural muscular workout, so it works well the week before a race, but it's best done 2-3 days before a race.  True cyclists will love this workout since it emulates road cycling efforts, but should not be overlooked by triathletes.  Especially if draft legal racing is in your future.  

Warm up:
5 min Zone 1
5 min Zone 2
5 min Zone 3
2 min Zone 1 Recovery

Main Set:
5 X (4 X 30 Sec Ramped Sprint/30 Sec Recovery) 3 min Zone 1 Recovery between sets.  
Goal within the sprint set is to get faster every 10 sec within the 30 sec intervals until you hit a full tilt sprint by the end of the 30 sec.  Start this effort geared slightly higher than normal and don't forget to shift as you spin out the gears within the 30 sec.  This can be done indoors or outdoors.  

Cool Down:
5 min Zone 2
5 min Zone 1

Whether you are deep in your training block or are just getting started for the summer, there is always room for more speed! Thanks to Steelhead Coaching for the workout!

Running Speed Workout on the Track
Warm up
1-3 miles easy jogging. Try to go slow enough in the first 5 minutes that you are only breathing through your nose - this will help you practice proper diaphragmatic breathing. 
5-8 minutes of dynamic movement 
3-4 strides: 50-75m of gradually faster running 

Main Set
Ladder of 100-200-400-600-800-800-600-400-200-100m, with 1:30-3:00 rest between each, running at 60-80% effort and trying to keep your times in the descending part of the ladder as quick as they were in the ascending part. 

Cool Down
1-3 miles easy jogging
5-10 minutes rolling out full body on soft foam roller or tennis ball 
To kick start your recovery, enjoy a post-workout snack with a combo of carbs and protein like a banana and nut butter, small plain greek yogurt with granola/fruit, 1/2 sandwich with protein, or trail mix.

This week's workout Wednesday comes from Steelhead Coaching, an awesome coaching group based out of Portland. Time to get that heart pumpin' with this dynamic workout. 

As we near our race season it's essential to work all our HR zone systems.  I come across many athletes that drone along without much variance in speed/pace or HR.  I've never run a race where I stayed at a particular HR and pace the whole way.  There are hills, turns, starts, aid stations, and other participants as well as the sometimes bathroom break.  Challenge your physical systems.
 
This workout is designed to start sharpening your fitness work and build that speed you want.  You've probably been doing some base work and have begun to feel your fitness getting better.  Now is an excellent time to push your body in short bursts towards that end goal of a faster run.  This work is a great way to teach your body to accept a quicker pace.  You can increase the surge times as the weeks go by allowing adaptation of speed to occur.  Staying controlled through this workout mitigates the chances for pushing yourself too hard which can lead to injury.
 
Warm Up:  5 - 10 min (walk/jog/run)
 The WU is more important than you realize.  Your heart is much happier over time if you warm it up and warm it down after workouts. 
 
Main Set:  Surges - 10K distance
Run 2 minute at a 5K pace, recover 1 minute
Run 1 minute at a 5K pace, recover 30 seconds
Run 30 seconds at 5K pace, recover 30 seconds
Repeat for entire 10K
 
Your recover pace should be about 80% of your 10K pace.
 
Warm Down: 5 - 10 min (run/jog/walk it out)

Thanks again to Steelhead Coaching for this workout!

Hills can frankly suck, but they can also be your friend for speed and overall strength. If you live near a hill, take advantage. If not, this would be a good reason to head out to an area such as McDonald State Forest or Bald Hill. Give this workout a shot, and mix it up as you get more comfortable with the format.

15 minutes easy6 x 2 minutes uphill
Walk or jog back down for 3-4 minutes to recover
15 minutes easy
You do this once a week, and over time I am confident you will notice a difference.

Vámonos,
​Ramon

Vámonos Coaching knows how important it is to maintain speed, especially when you're deep into your training plan. 

It's easy to start off fast and end with less pep (we've all been there). Here's a workout that'll help you better control the gears.
2 mile warm up
3 x (2mi at 10k pace, 1/2mi at 5k pace) *2mins rest after each set
2 mile cool down

You could adjust the sets as you get more comfortable with this format (e.g. upping the ante to 4-5 miles at slightly easier paces for those going after the marathon).

Happy tearing it up out there!
Vámonos,
Ramon