Thursday 5 December 2013

Turbo Week 4 – 4th December 2013


Week 4 of the 2012/13 turbo season was a pyramid set of intervals to build aerobic endurance.
Warm up was a 20 minute routine 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 an hour of progressively harder efforts.
Aim was to complete the warm up at the bottom of heart rate zone 3, the intervals 2 gears harder to push you into zone 4 and the very end on the long intervals to cross LTHR into the bottom of zone 5.

Interval
Time
1
1 min zone 3; remember the gear
1

1 min recovery
2
2
1 min zone 3, same gear as benchmark
3

1 min, 2 gears harder
4

1 min recovery
5
3
2  min zone 3, benchmark gear
7

1 min, 2 gears harder
8

1 min recovery
9
4
2  min zone 3, benchmark gear
11

2 min, 2 gears harder
13

2 min recovery
15
5
3  min zone 3, benchmark gear
18

2  min, 2 gears harder
20

2 min recovery
22
6
3  min zone 3, benchmark gear
25

3  min, 2 gears harder
28

2 min recovery
30
7
4  min zone 3, benchmark gear
34

3  min, 2 gears harder
37

3 min recovery
40
8
4 min zone 3, benchmark gear
44

4  min, 2 gears harder
48

3 min recovery
51
9
5 min zone 3, benchmark gear
56

4  min, 2 gears harder
60

3 min recovery
63

Recovery/ Cool Down:


Followed by a 10 minute warm down and stretch.

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