Turbo Session 15th Feb – Leg Strength

Copy of training session that we did on Wednesday 15th Feb. Objective of session was to increase leg strength by long and short intervals in high gear and low cadence.
Warm up
- Nice easy gear rpm 90-100 – 5 mins
- Cadence work 30 seconds cadence of 100+ followed by 30 seconds of cadence around 80 repeat 5 times
- 5 mins cadence 100+

Main sets
Set 1
4 mins in large gear (should feel hard and maintain 80-90 RPM cadence)
1 minute change up one gear (should be a challenge to maintain cadence)
2 mins recovery in an easy gear
Repeat 5 times
35 mins

Set 2
Tempo pedalling for 2 ½ minutes (use gear from 4 minute intervals of set 1)
30 seconds in biggest gear at 50-60 RPM MAX EFFORT – cadence around 50-60
Repeat 8 times
24 mins

Cool down
5 – 10 minutes of easy pedalling in an easy gear
Stretch