Turbo Week 6 – 18th December 2013

Summary of our sixth turbo session on the winter. Object of the session was to train for aerobic endurance with zone3 / 4 intervals. This is a build on last weeks session with more intervals and a shorter recovery at the top of the session.

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 – baseline plus 2 Zone 4	53/19	0-10	90-104%	34:30
3 minutes recovery easy gear 90-100 RPM Zone 2	53/23	-20 to -40	55-74%	37:30
4 minutes baseline  gear, 90-100 RPM	53/19			41:30
4 minutes harder gear, 90-100 RPM – remember the gear – baseline plus 2	53/17			45:30
3 minutes recovery easy gear 90-100 RPM	53/23			55:30
3 minutes using harder gear you used in last 5min set. (90-100rpm) remember the gear	53/17			58:30
1minute recovery easy gear. (90-100rpm)	53/23			59:30
3 minutes using harder gear you used in last 5min set. (90-100rpm) remember the gear	53/15			1:02:30
1 minute recovery easy gear. (90-100rpm)	53/23			1:03:30
3 minutes using harder gear you used in last 5min set. (90-100rpm) remember the gear	53/15			1:06:30
1 minute recovery easy gear. (90-100rpm)	53/23			1:07:30
2 minutes 1 gear harder than last time – remember the gear	53/15			1:09:30
1 minute recovery easy gear. (90-100rpm)	53/23			1:1-:30
2 minutes in previous gear 90-100 RPM	53/14			1:12:30
1 minute recovery easy gear. (90-100rpm)	53/23			1:13:30
2 minutes in previous gear 90-100 RPM	53/14			1:15:30
1 minute recovery easy gear. (90-100rpm)	53/23			1:16:30
1 minute in biggest gear at 90-100 RPM	53/14			1:17:30
1 minute recovery easy gear. (90-100rpm)	53/23			1:18:30
1 minute in biggest gear at 90-100 RPM	53/13			1:19:30
1 minute recovery easy gear. (90-100rpm)	53/23			1:20:30
1 minute in biggest gear at 90-100 RPM	53/13			1:21:30

Followed by a 10 minute warm down and stretch.