Written by Coach Ben Bright - Head Coach at the British Triathlon High Performance Centre

This session aims to build capacity in two different areas. Initially you'll be working on your muscular endurance and base aerobic capacity with some moderate intensity work holding a lower than normal cadence. As you build through the session you'll gradually increase your cadence as well as the intensity, so by the end you'll be working on your top end aerobic capacities whilst tired. This is really specific to what you need to be able to do when racing. This is also a good session to add in a run off the bike at the end of the last hard rep when you're getting ready to compete.

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