Thursday, 28 November 2013

Turbo Week 3 – 27th November 2013


Week 3 of the 2012/13 turbo season was a pyramid set of intervals to build aerobic endurance.
Warm up was a 20 minute routing as practiced by British Cycling. This warm up would also be good prep for a time trial rather than an unstructured ride up and down the road:
Time
Cadence (RPM)
Instruction/Focus
5 minutes
90
Smooth pedalling
2 minutes
95
Smooth pedalling
2 minutes
100
Smooth pedalling
2 minutes
105
Smooth pedalling
1 minute
110
Smooth pedalling
30 seconds
120-130
Maintain form
2 minutes
90
Relax and recover
6 seconds
150+
Max rev out
1 minute
90
Smooth pedalling
6 seconds
150+
Max rev out
1 minute
90
Smooth pedalling
6 seconds
150+
Max rev out
2 minutes 42 seconds
90
Relax and recover
The main set was just under and hour (58:30) minutes of progressively harder efforts.

Interval
Time
1
3 minutes harder gear, Zone 2 90-100 RPM
3:00

90 seconds recovery
4:30
2
3 minutes up one gear, Zone 3, 90-100 RPM
7:30

90 seconds recovery
9:00
3
3 minutes up one gear, Zone 4, 90-100 RPM
12:00

90 seconds recovery
13:30
4
3 minutes up one gear, Zone 5, 90-100 RPM
16:30

90 seconds recovery
18:00
5
3 minutes down one gear, Zone 4, 90-100 RPM
21:00

90 seconds recovery
22:30
6
3 minutes down one gear, Zone 3, 90-100 RPM
25:30

90 seconds recovery
27:00
7
3 minutes up one gear, Zone 4, 90-100 RPM
30:00

90 seconds recovery
31:30
8
3 minutes up one  gear, Zone 5 90-100 RPM
34:30

90 seconds recovery
36:00
9
3 minutes down one gear, Zone 4, 90-100 RPM
39:00

90 seconds recovery
40:30
10
3 minutes down one gear, Zone 3, 90-100 RPM
43:30

90 seconds recovery
45:00
11
3 minutes up one gear, Zone 4, 90-100 RPM
48:00

90 seconds recovery
49:30
12
3 minutes down one gear, Zone 3, 90-100 RPM
52:30

90 seconds recovery
54:00
13
3 minutes down one gear, Zone 2, 90-100 RPM
57:00

90 seconds recovery
58:30

Recovery/ Cool Down:




Followed by a 10 minute warm down and stretch.

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