Turbo Session 29th Feb - Prep for TT session 1

Warm up
Nice easy gear rpm 90-100 – 5 mins
Cadence work 30 seconds cadence of 100+ followed by 30 seconds of cadence around 80 repeat 5 times

Main sets

Set 1
Progressive intensity, build to 10 mile TT like effort
20 / 15 / 10 last 5 mins of each section in aero, each set 1 gear harder
45 mins
This set can be repeated with different gears to work out what levels of effort that you can sustain. Don’t worry if you “blow up” once or twice as sometimes it’s necessary to find your limits.

5 minute recovery

Set 2
3 x 6 mins hard, use largest gear from set 1 if you can
At 2 mins and 4 mins 30 second sprints
2 minute recovery intervals
24 minutes

Cool down
5 – 10 minutes of easy pedalling in an easy gear
Stretch