Thursday, 12 December 2013

Turbo Week 5 – 11th December 2013


Summary of our fifth turbo session on the winter. Object of the session was to train for aerobic endurance with zone3 / 4 intervals.
Warm up was a 20 minute mixture of cadence and single leg drills.

Time
Nice easy gear rpm 90-100
5:00
1 minute @ 100 RPM
6:00
30 seconds recovery
6:30
1 minute @ 105 RPM
7:30
30 seconds recovery
8:00
1 minute @ 110 RPM
9:00
30 seconds recovery
9:30
1 minute @ 115 RPM
10:30
30 seconds recovery
11:00
1 minute @ 120 RPM
12:00
30 seconds recovery
12:30
1 minute left leg only
13:30
30 seconds recovery
14:00
1 minute right leg only
15:00
30 seconds recovery
15:30
1 minute left leg only
16:30
30 seconds recovery
17:00
1 minute right leg only
18:00
30 seconds recovery
18:30
1 minute left leg only
19:30
30 seconds recovery
20:00
1 minute right leg only
21:00
30 seconds recovery
21:30
3 minutes progressively harder pedalling to finish at bottom of zone 3
24:30

The main set was about 40 minutes of progressively harder efforts with progressively shorter recovery periods.
Task
Example Gear
HR relative to LTHR
Power relative to FTP
Time
5 minutes baseline  gear, 90-100 RPM
Zone 3
53/21
-10 to -20
75-89%
29:30
5 minutes harder gear, 90-100 RPM – remember the gear
Zone 4
53/19
0-10
90-104%
34:30
4 minutes recovery easy gear 90-100 RPM Zone 2
53/23
-20 to -40
55-74%
38:30
5 minutes baseline  gear, 90-100 RPM
53/19


43:30
5 minutes harder gear, 90-100 RPM – remember the gear
53/17


48:30
4 minutes recovery easy gear 90-100 RPM
53/23


52:30
3 minutes using harder gear you used in last 5min set. (90-100rpm) remember the gear
53/17


55:30
1minute recovery easy gear. (90-100rpm)
53/23


56:30
3 minutes using harder gear you used in last 5min set. (90-100rpm) remember the gear
53/15


59:30
1 minute recovery easy gear. (90-100rpm)
53/23


1:00:30
2 minutes 1 gear harder than last time – remember the gear
53/15


1:02:30
1 minute recovery easy gear. (90-100rpm)
53/23


1:03:30
2 minutes in previous gear 90-100 RPM
53/14


1:05:30
1 minute recovery easy gear. (90-100rpm)
53/23


1:06:30
1 minute in biggest gear at 90-100 RPM
53/14


1:07:30
1 minute recovery easy gear. (90-100rpm)
53/23


1:08:30
1 minute in biggest gear at 90-100 RPM
53/13


1:09:30

Followed by a 10 minute warm down and stretch.

No comments:

Post a Comment

Note: only a member of this blog may post a comment.