Turbo Session 22nd Feb – Power

Copy of training session that we did on Wednesday 22nd Feb. Objective of session was to increase power by repetition of short explosive intervals.

Warm up
5 mins easy pedalling in a low gear
30 seconds at cadence of 100 followed by 30 seconds at 90
30 seconds at cadence of 105 followed by 30 seconds at 90
30 seconds at cadence of 110 followed by 30 seconds at 90
30 seconds at cadence of 115 followed by 30 seconds at 90
30 seconds at cadence of 120 followed by 30 seconds at 90
1 minute left leg only followed by 1 minute right leg only
1 minute left leg only followed by 1 minute right leg only
1 minute left leg only followed by 1 minute right leg only


Set 1 – Long Sprints – Short Recovery
5 x 30 second big gear sprints – 30 seconds recovery
Easy pedalling for 5 mins after the 5 sprints (or shorter – we did 4 mins)
3 sets
30 minutes

Set 2 – Power Jams
Don’t do this if you’re carrying any injuries especially knees.
Start sprints from standing start in a big gear, stay seated
15 seconds with 1:45 recovery (or shorter – we did about 1 minute)
3 sprints then a 3 minute recovery
4 sets
36 mins

Cool down
5 – 10 minutes of easy pedalling in an easy gear
Stretch
Total 1 hour 30