Summary of our twelfth turbo
session on the winter. Object of the session was to train for leg strength.
Warm up was a 20 minute mixture of cadence and single leg
drills.
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Time
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Nice easy gear rpm 90-100
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5:00
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1 minute @ 100 RPM
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6:00
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30 seconds recovery
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6:30
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1 minute @ 105 RPM
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7:30
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30 seconds recovery
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8:00
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1 minute @ 110 RPM
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9:00
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30 seconds recovery
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9:30
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1 minute @ 115 RPM
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10:30
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30 seconds recovery
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11:00
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1 minute @ 120 RPM
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12:00
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30 seconds recovery
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12:30
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1 minute left leg only
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13:30
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30 seconds recovery
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14:00
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1 minute right leg only
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15:00
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30 seconds recovery
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15:30
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1 minute left leg only
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16:30
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30 seconds recovery
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17:00
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1 minute right leg only
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18:00
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30 seconds recovery
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18:30
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1 minute left leg only
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19:30
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30 seconds recovery
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20:00
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1 minute right leg only
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21:00
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30 seconds recovery
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21:30
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3 minutes progressively harder pedalling
to finish at bottom of zone 3
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24:30
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The main set was.
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Task
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5 minutes baseline gear, 90-100 RPM, Zone 3
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5 minutes harder gear, 70-80 RPM –
remember the gear – baseline plus 3
Pedal in a gear that drops cadence to 70
and is a hard effort to maintain. Heart rate should slowly rise
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3 minutes recovery easy gear 90-100 RPM
Zone 2
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4 minutes baseline gear, 90-100 RPM, zone 3
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4 minutes harder gear, 70-80 RPM – remember the gear – baseline plus 3
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3 minutes recovery easy gear 90-100 RPM
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3 minutes using harder gear you used in
last 5min set. (60-70rpm) remember the gear
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1minute recovery easy gear. (90-100rpm)
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3 minutes using harder gear you used in
last 5min set. (60-70rpm) remember the gear
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1 minute recovery easy gear. (90-100rpm)
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3 minutes using harder gear you used in
last 5min set. (60-70rpm) remember the gear
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1 minute recovery easy gear. (90-100rpm)
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2 minutes 1 gear harder than last time –
remember the gear 50-60 RPM
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1 minute recovery easy gear. (90-100rpm)
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2 minutes in previous gear 50-60RPM
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1 minute recovery easy gear. (90-100rpm)
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2 minutes in previous gear 50-60 RPM
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1 minute recovery easy gear. (90-100rpm)
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1 minute in biggest gear at <50 RPM
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1 minute recovery easy gear. (90-100rpm)
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1 minute in biggest gear at <50 RPM
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1 minute recovery easy gear. (90-100rpm)
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1 minute in biggest gear at <50 RPM
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Followed by a 10 minute warm down and stretch.
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