By percentage, most athletes stand to save the majority of their time in transition.
CFE
Swim/Bike Brick
Swim - 120m. all out sprint. Recover 2 min. Repeat 6, 8 OR 10 times depending on race distance/ability. Bike - hill repeats 6, 8, or 10 times. Alternate seated and standing. While seated focus on building power using as large a gear as you can manage. Standing sets are an all out sprint. Recovery is decent.
Swim - 120m. all out sprint. Recover 2 min. Repeat 6, 8 OR 10 times depending on race distance/ability. Bike - hill repeats 6, 8, or 10 times. Alternate seated and standing. While seated focus on building power using as large a gear as you can manage. Standing sets are an all out sprint. Recovery is decent.
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