Turbo Week 10 – 23rd January 2013

Summary of our tenth turbo session of the winter. Object of the session was to train multiple intervals at sub-lactate heart rate threshold. As we are now in the second half of the turbo season and have trained and made adaptations for 2 months of working in zone 4 the intervals will be longer and the recoveries shorter. This is also a longer than usual session. This is a hard session as those that attended the clubs turbo night will attest to. If you wish to make this session a little easier shorten the intervals or lengthen the recoveries.

Keep up the base training but try and keep the majority of base to zone 2. That way you will be able to train longer in zone 4/5 for these quality sessions.

Warm up

Warm up was a short ramp session.

Time	Cadence (RPM)	Instruction/Focus
4 minutes	90	Smooth pedalling
1 minute	95	Smooth pedalling
1 minute	100	Smooth pedalling
1 minute	105	Smooth pedalling
1 minute	110	Smooth pedalling
1 minute	120-130	Maintain form
1 minute	90	Relax and recover, prep for main set
		10:00

 

Main set

Set 1

Sub LTHR intervals with short recoveries

	Gear	RPE	Time	Elapsed
Tempo Zone 3 Prep for intervals		6-7 Comfortably hard	5:00	5:00
Interval 1 sub LTHR		8-9 Hard exertion	5:00	10:00
Recovery		2-3 Light exertion	1:30	11:30
Interval 2 sub LTHR		8-9 Hard exertion	5:00	14:30
Recovery		2-3 Light exertion	1:30	16:00
Interval 3 sub LTHR		8-9 Hard exertion	5:00	21:00
Recovery		2-3 Light exertion	1:30	22:30
Interval 4 sub LTHR		8-9 Hard exertion	5:00	27:30
Recovery		2-3 Light exertion	1:30	29:00
Interval 5 sub LTHR		8-9 Hard exertion	5:00	34:00
Recovery		2-3 Light exertion	1:30	35:30
Interval 6 sub LTHR		8-9 Hard exertion	5:00	40:30
Recovery		2-3 Light exertion	1:30	42:00
Prep for next set		2	3:00	45:00

Set 2

Descending pyramid

	Gear	RPE	Time	Elapsed
Interval 1 6 minute interval Last 30 seconds attack – up 1 gear AND increase cadence - push heart rate to zone 5		8-9 Hard exertion	6:00	51:00
Recovery		2-3 Light exertion	3:00	54:00
Interval 2 5 minute interval Last 30 seconds attack – up 1 gear AND increase cadence - push heart rate to zone 5		8-9 Hard exertion	5:00	59:00
Recovery		2-3 Light exertion	2:30	61:30
Interval 3 4 minute interval Last 30 seconds attack – up 1 gear AND increase cadence - push heart rate to zone 5		8-9 Hard exertion	4:00	65:30
Recovery		2-3 Light exertion	2:00	67:30
Interval 3 3 minute interval hard all the way push heart rate to zone 5		9-10 Max exertion	3:00	70:30
Recovery		2-3 Light exertion	1:30	72:00

The idea was to perform the intervals in zone 4 (sub threshold) and then to push into zone 5 for the 30 second sprints and the 3 minute interval at the end.

Copy of my heart rate data below to illustrate:

I was slightly under zone 5 at the end of Set 2 intervals so when I repeat the session I know I need to work a bit harder next time.

Followed by a 10 minute warm down and stretch.

Barry