Turbo Week 15 – 27th February 2013

Summary of our fifteenth turbo session of the winter. Object of the session was to train multiple intervals at sub-lactate heart rate threshold. The second part of the session was to train beyond LTHR and help to stimulate the body to raise that threshold and by improving it's ability to deal with lactate.

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	6:00	11:00
Recovery		2-3 Light exertion	2:00	13:00
Interval 2 sub LTHR		8-9 Hard exertion	6:00	19:00
Recovery		2-3 Light exertion	2:00	21:00
Interval 3 sub LTHR		8-9 Hard exertion	6:00	27:00
Recovery		2-3 Light exertion	2:00	29:00
Interval 4 sub LTHR		8-9 Hard exertion	6:00	35:00
Recovery		2-3 Light exertion	2:00	37:00
Interval 5 sub LTHR		8-9 Hard exertion	6:00	43:00
Recovery		2-3 Light exertion	2:00	45:00

Set 2

Descending pyramid

	Gear	RPE	Time	Elapsed
Interval 1 5 minute interval Last 60 seconds attack - push heart rate to zone 5		8-9 Hard exertion	5:00	50:00
Recovery		2-3 Light exertion	3:00	53:00
Interval 2 4 minute interval Last 60 seconds attack - push heart rate to zone 5		8-9 Hard exertion	4:00	57:00
Recovery		2-3 Light exertion	3:00	60:00
Interval 3 3 minute interval Last 60 seconds attack - push heart rate to zone 5		8-9 Hard exertion	3:00	63:00
Recovery		2-3 Light exertion	3:00	66:00
Interval 4 2 minute interval Last 60 seconds attack - push heart rate to zone 5		8-9 Hard exertion	2:00	68:00
Recovery		2-3 Light exertion	3:00	71:00

The idea was to perform the intervals in zone 4 (sub threshold) and then to push into zone 5 for the 60 second sprints.

Copy of my heart rate data below to illustrate:

Followed by a 10 minute warm down and stretch.

Barry