This week’s trainer session is all about introducing several different race pace intensity efforts. It is a very challenging ladder build. This 90 minute workout can be altered to 3×4 minutes of Ironman, Half Ironman and then Olympic pace 4 minute intervals for a lower intensity level.

Trainer Tuesday #4 – Half Ironman, Olympic and Sprint Pacing Intervals

20:00 gradual build into zone 3
10 x :30 seconds high cadence / :30 rest
3:00 easy

Main Set:

5 rounds of 3 x 4:00 / 1:00 rest as:
#1 @ Half Ironman pace, #2 @ 40-km pace, #3 @ 20-km pace
2:00-3:00 easy between each set

Cool Down:
10 min easy

RPE Scale

Trainer Tuesday Mackenzie Madison RPE Scale Freeplay Women Magazine

Click to enlarge RPE scale.

Heart Rate Chart

Trainer Tuesday Mackenzie Madison Heart-Rate-Zone-Chart Freeplay magazine women

Click to enlarge heart rate zone chart

Mackenzie Madison Black White Profile Image Freeplay Womens Magazine Trainer Tuesday

Mackenzie Madison is a professional triathlete and coach with multiple podium finishes at Ironman and Half Ironman races. Mackenzie has been competing in triathlon for over 16 years and coaching for over 8 years. Mackenzie also races as an elite cyclist and ran Division I Cross Country and Track during her undergraduate at Iowa State University. She has her Masters in Exercise Physiology from the University of Oregon in Eugene where she currently resides. Mackenzie coaches athletes who want professional guidance while taking their racing to the next level. Mackenzie has coached everyone from Junior elites, to masters to Nike professional runners and loves it. To learn more about Mackenzie or being coached by Mackenzie visit