Turbo Week 4 – 4th December 2013

Week 4 of the 2012/13 turbo season was a pyramid set of intervals to build aerobic endurance.

Warm up was a 20 minute routine 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 an hour of progressively harder efforts.

Aim was to complete the warm up at the bottom of heart rate zone 3, the intervals 2 gears harder to push you into zone 4 and the very end on the long intervals to cross LTHR into the bottom of zone 5.

	Interval	Time
1	1 min zone 3; remember the gear	1
	1 min recovery	2
2	1 min zone 3, same gear as benchmark	3
	1 min, 2 gears harder	4
	1 min recovery	5
3	2  min zone 3, benchmark gear	7
	1 min, 2 gears harder	8
	1 min recovery	9
4	2  min zone 3, benchmark gear	11
	2 min, 2 gears harder	13
	2 min recovery	15
5	3  min zone 3, benchmark gear	18
	2  min, 2 gears harder	20
	2 min recovery	22
6	3  min zone 3, benchmark gear	25
	3  min, 2 gears harder	28
	2 min recovery	30
7	4  min zone 3, benchmark gear	34
	3  min, 2 gears harder	37
	3 min recovery	40
8	4 min zone 3, benchmark gear	44
	4  min, 2 gears harder	48
	3 min recovery	51
9	5 min zone 3, benchmark gear	56
	4  min, 2 gears harder	60
	3 min recovery	63

Recovery/ Cool Down:

Followed by a 10 minute warm down and stretch.