Thursday 28 February 2013

Turbo Week 15 – 27th February 2013



Summary of our fifteenth turbo session of the winter. Object of the session was to train multiple intervals at sub-lactate heart rate threshold. The second part of the session was to train beyond LTHR and help to stimulate the body to raise that threshold and by improving it's ability to deal with lactate.

Warm up

Warm up was a short ramp session.
Time
Cadence (RPM)
Instruction/Focus
4 minutes
90
Smooth pedalling
1 minute
95
Smooth pedalling
1 minute
100
Smooth pedalling
1 minute
105
Smooth pedalling
1 minute
110
Smooth pedalling
1 minute
120-130
Maintain form
1 minute
90
Relax and recover, prep for main set


10:00

 



Main set

Set 1

Sub LTHR intervals with short recoveries

Gear
RPE
Time
Elapsed
Tempo Zone 3
Prep for intervals

6-7
Comfortably hard
5:00
5:00
Interval 1 sub LTHR

8-9
Hard exertion
6:00
11:00
Recovery

2-3
Light exertion
2:00
13:00
Interval 2 sub LTHR

8-9
Hard exertion
6:00
19:00
Recovery

2-3
Light exertion
2:00
21:00
Interval 3 sub LTHR

8-9
Hard exertion
6:00
27:00
Recovery

2-3
Light exertion
2:00
29:00
Interval 4 sub LTHR

8-9
Hard exertion
6:00
35:00
Recovery

2-3
Light exertion
2:00
37:00
Interval 5 sub LTHR

8-9
Hard exertion
6:00
43:00
Recovery

2-3
Light exertion
2:00
45:00

Set 2

Descending pyramid

Gear
RPE
Time
Elapsed
Interval 1
5 minute interval
Last 60 seconds attack - push heart rate to zone 5

8-9
Hard exertion
5:00
50:00
Recovery

2-3
Light exertion
3:00
53:00
Interval 2
4 minute interval
Last 60 seconds attack - push heart rate to zone 5

8-9
Hard exertion
4:00
57:00
Recovery

2-3
Light exertion
3:00
60:00
Interval 3
3 minute interval
Last 60 seconds attack - push heart rate to zone 5

8-9
Hard exertion
3:00
63:00
Recovery

2-3
Light exertion
3:00
66:00
Interval 4
2 minute interval
Last 60 seconds attack - push heart rate to zone 5

8-9
Hard exertion
2:00
68:00
Recovery

2-3
Light exertion
3:00
71:00

The idea was to perform the intervals in zone 4 (sub threshold) and then to push into zone 5 for the 60 second sprints.
Copy of my heart rate data below to illustrate:


Followed by a 10 minute warm down and stretch.
Barry

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