5 simple turbo sessions

1 – Sweet Spot Training

This is the zone just below threshold, if you’re new to cycling then try blocks of 10 minutes.  Sweet spot is a great way of building your fitness.

20 mins warm up @ Zone2, 10 – 20mins @ sweetspot, 20 mins Zone2, 10 – 20 mins sweet spot then 20 mins cooldown.

 

2 – Threshold intervals

This will increase your time trialing & top end power.

20 mins warm up, 10 – 20 mins @ Zone 4, 20 mins recovery @ Zone 1, 10 – 20 mins @ Zone 4, 20 mins cool down

if that’s too much do 3 x 10 mins @ level 4 with 10 mins recovery

 

3- Vo2 Max power intervals

Improve your Vo2 max

Warm up 20 mins then do 4 x 4 mins if fit or 1 x 4 mins if not so fit @ zone5 with 5 mins recovery between each, 20 mins cool down

 

4 – Power based intervals

This will increase strength

20 mins warm up high cadence, 4 x 5min efforts in a hard gear with 3min recovery between. start the efforts 4 cogs up from the smallest sprocket and increase gear each effort until on the hardest gear. Try to aim for at least 70 rpm. 20min cool down.

 

5 – Threshold power

20mins warm up, 3 x 8min intervals @ zone 4/5 with 4 min zone1 recovery between each. 20min cool down

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