Turbo Session 25th Jan – Power

Here is the plan that we followed on the 25th Jan.

Object of the training was to increase power. The intervals were ever increasing and the recovery intervals decreasing. Each time the intervals were powering a large gear at slightly less than usual cadence. Whilst focussing on power the session will also hep develop leg strength and aerobic endurance. If you repeat this set I suggest an easy recovery ride the day after. Small gear and easy spinning.

Warm up
10 minutes spinning an easy gear
4 sets of the following drill:
15 seconds at a cadence of 105
15 seconds at a cadence of 110
15 seconds at a cadence of 115
15 seconds at a cadence of 120
30 seconds recovery

Main set
5 minutes in a hard gear. One in which it is hard to pedal at a cadence of 80 RPM and that takes you to around 80% of max heart rate.
5 minutes recovery in an easy gear to get back to around 70% MHR

6 minutes in a hard gear. One in which it is hard to pedal at a cadence of 80 RPM and that takes you to around 80% of max heart rate.
4 minutes recovery in an easy gear to get back to around 70% MHR

7 minutes in a hard gear. One in which it is hard to pedal at a cadence of 80 RPM and that takes you to around 80% of max heart rate.
3 minutes recovery in an easy gear to get back to around 70% MHR

8 minutes in a hard gear. One in which it is hard to pedal at a cadence of 80 RPM and that takes you to around 80% of max heart rate.
2 minutes recovery in an easy gear to get back to around 70% MHR

9 minutes in a hard gear. One in which it is hard to pedal at a cadence of 80 RPM and that takes you to around 80% of max heart rate.
1 minutes recovery in an easy gear to get back to around 70% MHR

10 minutes in a hard gear. One in which it is hard to pedal at a cadence of 80 RPM and that takes you to around 80% of max heart rate.

You may find the latter intervals take you beyond 80% (I did), your choice, either push yourself and go up to 90% or reduce the gear to keep around 80%.


Cool down
10 minutes easy spin and stretch

This is an extremely hard set to do as those that attended the class can testify. Suggest you have two bottles on the bike for this one.

I must also say congratulations to all those that did this class. Not only did everybody make it to the end but everybody paced it really well.




Regards
Barry
barry.wootten@gmail.com