This HIIT style workout is designed to increase your maximal power and in turn, your threshold power. This indoor workout includes high intensity intervals, followed by threshold efforts, and then back to high intensity intervals. Work hard, and ride along with Mark on the Ironman World Championships Kona course.
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PDF Copy of Workout: http://gtn.io/IntervalWorkoutPDF
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Former pro triathlete, Mark Threlfall, takes you through GTN's high intensity interval workout. This workout is based on the iconic Ironman World Championships bike course out in Kona. Specifically, ride with him back towards Kona after the Hawi turnaround point.
Mark is riding this session on the Wahoo Kickr and the new Wahoo Kickr Climb trainers to really simulate the hills and undulations on this iconic course. We would like to thank partners of the channel, Wahoo, for the products used in this video.
The main set is a 20 interval workout that you can do throughout the year, both during the winter off-season and the race season. The session starts with tabata intervals, which involves 20 seconds maximal effort followed directly by a short 10 second recovery. After 2 minutes recovery, you hit several 2 minute threshold efforts to be done at 100% of your FTP. To wrap up the session, Mark takes you back through 3 minutes of tabata intervals.
Before starting the set, there is a 5 minute warm up and the session will also conclude with a 5 minute cool down on this impressive Kona course.
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Watch more on GTN...
📹 Strength Training With GTN | Indoor Hill Training On The Ironman World Champs Course - http://gtn.io/IndoorStrengthWorkout
📹 Running Workout – Train Anywhere With GTN's 40 Minute Lamp Post Intervals - http://gtn.io/RunInterval
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