Want to crush your buddies in a group ride? Or blister the competition in a local criteria, road race or even a triathlon? Train like a time-trialist. In this plan you will be working at an intensity near lactate threshold, that point where your muscles accumulate lactic acid faster than your body can flush it. The benefit of this is to allow you to ride harder and for longer while still feeling great. This plan will help you achieve your goals if followed as a part of a healthy, balanced lifestyle.
This 5k workout starts off with a 1k warm up to gradually prepare your body for the workout ahead! You then have a set that reduces in distance as it increases in repetitions, but just to make it that little bit more challenging it is broken down further into a mixture of strokes per set.