Turbo Week 2 – 20th November 2013

Week 2 of the 2012/13 turbo season was a pyramid set of 4/3/2/1 to build aerobic endurance. 4 sets of 3 minutes in zone 2, 3 sets in zone 3, 2 sets in zone 4 and a final set crossing into zone 5.

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 45 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 same gear, Zone 2, 90-100 RPM	7:30
	90 seconds recovery	9:00
3	3 minutes same gear, Zone 2, 90-100 RPM	12:00
	90 seconds recovery	13:30
4	3 minutes same  gear, Zone 2, 90-100 RPM	16:30
	90 seconds recovery	18:00
1	3 minutes harder gear, Zone 3, 90-100 RPM	21:00
	90 seconds recovery	22:30
2	3 minutes same gear, Zone 3, 90-100 RPM	25:30
	90 seconds recovery	27:00
3	3 minutes same gear, Zone 3, 90-100 RPM	30:00
	90 seconds recovery	31:30
1	3 minutes harder gear, Zone 4 90-100 RPM	34:30
	90 seconds recovery	36:00
2	3 minutes same gear, Zone 4, 90-100 RPM	39:00
	90 seconds recovery	40:30
1	3 minutes harder gear, Zone 5, 90-100 RPM	43:30
	90 seconds recovery	45:00

Recovery/ Cool Down:

Followed by a 10 minute warm down and stretch.