Strength Training On The Bike | Over Gear Sweet Spot Workout With Will Clarke
Video
Description
The cycle leg takes up the largest percentage of a triathlon, therefore improving your power on the bike will lead to big improvements in your next race. Will Clarke, an Olympian and Sub-8hr Ironman, takes Mark through an over gear interval workout that he uses to help develop his strength on the bike.
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Will’s 90 minute strength workout includes:
15 minutes of steady warm up
6 x Sweet Spot intervals
These involve:
– 6 minutes at Sweetspot (88-92% FTP), with a cadence of 55-65 rpm.
– 4 minutes recovery, spinning with a cadence of 90-100 rpm
15 minutes of steady cool down
If you are new to cycling or triathlon, then a starter session would be:
6 x Sweet Spot intervals
These involve:
– 3 minutes at Sweetspot (88-92% FTP), with a cadence of 75 rpm.
– 7 minutes recovery, spinning with a cadence of 90-100 rpm
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