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Strength Training On The Bike | Over Gear Sweet Spot Workout With Will Clarke

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Published on Mar 6, 2018

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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Watch more on GTN...
📹 What Is The Optimal Cycling Cadence For You To Run Faster Off The Bike? - http://gtn.io/OptimalCadence
📹 Cycle Faster For Free With Time Trial Specialist Matt Bottrill - http://gtn.io/CycleFasterForFree

Photos: © Triathlon / Getty Images

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