Bike LT Test
WU: Long warm-up of at least 30 minutes.
MS: Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.
CD: Cool down for at least 30 minutes.
WU: 400 warm up free, each 4th lap is backstroke.
5 x 200 with 30 seconds rest between each.
Kick 200/kickboard, 100 kick on back, 200 easy free.
Repeat main set, with last 200 as cool down.