Summary of our fifth turbo session on the winter. Object of
the session was to train for aerobic endurance with zone3 / 4 intervals.
Warm up was a 20 minute mixture of cadence and single leg
drills.
|
|
Time
|
|
Nice easy gear rpm 90-100
|
5:00
|
|
1 minute @ 100 RPM
|
6:00
|
|
30 seconds recovery
|
6:30
|
|
1 minute @ 105 RPM
|
7:30
|
|
30 seconds recovery
|
8:00
|
|
1 minute @ 110 RPM
|
9:00
|
|
30 seconds recovery
|
9:30
|
|
1 minute @ 115 RPM
|
10:30
|
|
30 seconds recovery
|
11:00
|
|
1 minute @ 120 RPM
|
12:00
|
|
30 seconds recovery
|
12:30
|
|
1 minute left leg only
|
13:30
|
|
30 seconds recovery
|
14:00
|
|
1 minute right leg only
|
15:00
|
|
30 seconds recovery
|
15:30
|
|
1 minute left leg only
|
16:30
|
|
30 seconds recovery
|
17:00
|
|
1 minute right leg only
|
18:00
|
|
30 seconds recovery
|
18:30
|
|
1 minute left leg only
|
19:30
|
|
30 seconds recovery
|
20:00
|
|
1 minute right leg only
|
21:00
|
|
30 seconds recovery
|
21:30
|
|
3 minutes progressively harder pedalling
to finish at bottom of zone 3
|
24:30
|
The main set was about 40 minutes of progressively harder
efforts with progressively shorter recovery periods.
|
Task
|
Example
Gear
|
HR
relative to LTHR
|
Power
relative to FTP
|
Time
|
|
5 minutes baseline gear, 90-100 RPM
Zone 3
|
53/21
|
-10 to -20
|
75-89%
|
29:30
|
|
5 minutes harder gear, 90-100 RPM –
remember the gear
Zone 4
|
53/19
|
0-10
|
90-104%
|
34:30
|
|
4 minutes recovery easy gear 90-100 RPM
Zone 2
|
53/23
|
-20 to -40
|
55-74%
|
38:30
|
|
5 minutes baseline gear, 90-100 RPM
|
53/19
|
|
|
43:30
|
|
5 minutes harder gear, 90-100 RPM –
remember the gear
|
53/17
|
|
|
48:30
|
|
4 minutes recovery easy gear 90-100 RPM
|
53/23
|
|
|
52:30
|
|
3 minutes using harder gear you used in
last 5min set. (90-100rpm) remember the gear
|
53/17
|
|
|
55:30
|
|
1minute recovery easy gear. (90-100rpm)
|
53/23
|
|
|
56:30
|
|
3 minutes using harder gear you used in
last 5min set. (90-100rpm) remember the gear
|
53/15
|
|
|
59:30
|
|
1 minute recovery easy gear. (90-100rpm)
|
53/23
|
|
|
1:00:30
|
|
2 minutes 1 gear harder than last time –
remember the gear
|
53/15
|
|
|
1:02:30
|
|
1 minute recovery easy gear. (90-100rpm)
|
53/23
|
|
|
1:03:30
|
|
2 minutes in previous gear 90-100 RPM
|
53/14
|
|
|
1:05:30
|
|
1 minute recovery easy gear. (90-100rpm)
|
53/23
|
|
|
1:06:30
|
|
1 minute in biggest gear at 90-100 RPM
|
53/14
|
|
|
1:07:30
|
|
1 minute recovery easy gear. (90-100rpm)
|
53/23
|
|
|
1:08:30
|
|
1 minute in biggest gear at 90-100 RPM
|
53/13
|
|
|
1:09:30
|
Followed by a 10 minute warm down and stretch.
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