Turbo Session 4th Jan – Progressive Intervals

For those of you who were at the session and may wish to repeat it or for those who are looking to do sessions on their own at home here are the details of the club turbo session form the 4th Jan:

Easy warm up for around 10 mins. Cadence 90 RPM, easy gear.

Cadence pyramid
1 min 105 RPM, 30 seconds easy spin at 90 RPM
1 min 110 RPM, 30 seconds easy spin at 90 RPM
1 min 115 RPM, 30 seconds easy spin at 90 RPM
1 min 120+ RPM, 30 seconds easy spin at 90 RPM
1 min 115 RPM, 30 seconds easy spin at 90 RPM
1 min 110 RPM, 30 seconds easy spin at 90 RPM
1 min 105 RPM, 30 seconds easy spin at 90 RPM

Main Set
7 x 4 minute intervals with 2 min 30 recovery
Each interval one gear harder than the previous
You can vary the intervals / recovery and number of intervals to suit your needs.
10 minutes easy spin to recover.
The screen dump below is the output from my heart monitor from that session

From 0-10 minutes easy pedalling
From 10 to 20 minutes the cadence pyramid
From 20 minutes to 1 hr 10 you can see the 7 x 4 minute intervals. Each one progressively harder and consequently a higher heart rate and less recovery as the session progresses.
The gearing one my bike and the resistance on my turbo suited this session well. I was able to start in the large ring on the 3rd largest sprocket and change to finish on the smallest sprocket on the last interval. Your gearing and resistance may well differ so work out your gear ratios so that you know when changing form the small ring to the large what sprocket changes are required.

Hope this helps your winter training.
Barry