Turbo Week 3 – 27th November 2013

Week 3 of the 2012/13 turbo season was a pyramid set of intervals to build aerobic endurance.

Warm up was a 20 minute routing as practiced by British Cycling. This warm up would also be good prep for a time trial rather than an unstructured ride up and down the road:

Time	Cadence (RPM)	Instruction/Focus
5 minutes	90	Smooth pedalling
2 minutes	95	Smooth pedalling
2 minutes	100	Smooth pedalling
2 minutes	105	Smooth pedalling
1 minute	110	Smooth pedalling
30 seconds	120-130	Maintain form
2 minutes	90	Relax and recover
6 seconds	150+	Max rev out
1 minute	90	Smooth pedalling
6 seconds	150+	Max rev out
1 minute	90	Smooth pedalling
6 seconds	150+	Max rev out
2 minutes 42 seconds	90	Relax and recover

The main set was just under and hour (58:30) minutes of progressively harder efforts.

	Interval	Time
1	3 minutes harder gear, Zone 2 90-100 RPM	3:00
	90 seconds recovery	4:30
2	3 minutes up one gear, Zone 3, 90-100 RPM	7:30
	90 seconds recovery	9:00
3	3 minutes up one gear, Zone 4, 90-100 RPM	12:00
	90 seconds recovery	13:30
4	3 minutes up one gear, Zone 5, 90-100 RPM	16:30
	90 seconds recovery	18:00
5	3 minutes down one gear, Zone 4, 90-100 RPM	21:00
	90 seconds recovery	22:30
6	3 minutes down one gear, Zone 3, 90-100 RPM	25:30
	90 seconds recovery	27:00
7	3 minutes up one gear, Zone 4, 90-100 RPM	30:00
	90 seconds recovery	31:30
8	3 minutes up one  gear, Zone 5 90-100 RPM	34:30
	90 seconds recovery	36:00
9	3 minutes down one gear, Zone 4, 90-100 RPM	39:00
	90 seconds recovery	40:30
10	3 minutes down one gear, Zone 3, 90-100 RPM	43:30
	90 seconds recovery	45:00
11	3 minutes up one gear, Zone 4, 90-100 RPM	48:00
	90 seconds recovery	49:30
12	3 minutes down one gear, Zone 3, 90-100 RPM	52:30
	90 seconds recovery	54:00
13	3 minutes down one gear, Zone 2, 90-100 RPM	57:00
	90 seconds recovery	58:30

Recovery/ Cool Down:

Followed by a 10 minute warm down and stretch.