Turbo Week 3 - Leg Speed and Zone 3 Intervals

Session 2

My thanks to Graham L for the cadence set, we will use that or a variation of that again.

Purpose

·         Increase leg speed (cadence)

·         Get used to zone 3 intervals. 35 minutes in zone 3

·         Get benchmark for test in week 7

Warm up

20 minute BC warm up

Set 1

Leg speed set 20 minutes

·         1 minute at cadence 120, followed by 1 minute at 90, 5 sets. 10 minutes

·         50 seconds at 120 followed by 10 seconds max, 1 minute recovery

·         45 seconds at 120 followed by 15 seconds max, 1 minute recovery

·         40 seconds at 120 followed by 20 seconds max, 1 minute recovery x 3. 10 minutes

Set 2

Zone 3 interval set 45 minutes

·         20 minutes mid zone 3 if training on power, if on heart rate raise effort until zone 3 starts and then maintain

·         5 minutes zone 1 recovery

·         10 minutes zone 3

·         5 minutes zone 1 recovery

·         5 minutes zone 3

Cool down and stretch 10 minutes

Total time 95 minutes