Turbo Session 7th March - Prep for TT session 2

A relatively short session this week, as we approach the first club TT the session is specifically designed to mimic the efforts of a 10 mile TT and to practice holding an aero position. When doing the 10 minute effort try and focus on engaging your core muscles. Also try and hold a position that you would on the road, no looking down at the floor, keep the head looking at where the road will be. Get hydrated before each 10 minute interval so you’re not reaching for the bottle and losing that aero efficiency.

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 set
Standing start 1 min max effort, might seem a little excessive but it’s good for the quads.
10 mins at 10mile TT intensity – circa 90% MHR, 5 mins on tops 5 mins on drops / aero bars
10 min recovery
Repeat three times
Last set increase speed in last 2-3 minutes and finish at 95% Max Heart Rate as you would in a TT.
63 mins


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