For this weeks trainer Tuesday we will work on cruising speed at Olympic or 40k race pace efforts lasting your choice of 8-10 minutes in length. Start with 8 minutes and then increase up to 10 if you are able to. This workout is a high quality intensity session and is a great workout to do year-round on the trainer.

Tuesday #5 – Ten’s Tempos

Warm Up:
15 minutes of gradually increasing effort into Z3. Focus on high cadence 100-105.

Main Set:
4-6 x 8-10 minutes at Olympic race pace or at threshold. Focus on a high cadence. You should be in at least Z4 and getting up to Z5 for the last 5 minutes of these efforts.
5 minute recovery between each interval focusing on maintaining a high cadence.

Cool Down:
10-20 minute gradually easing up on the power but focusing on a higher cadence.

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