Turbo Week 8 – 15th January 2014

More Short Term Muscular Endurance training. This session designed to give a long effort in zone 4 crossing over into zone 5.

Warm up was a 20 minute routine as practiced by British Cycling. 

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.

Stage	Task	Example Gear	HR relative to LTHR
1	4 minutes baseline  gear, 90-100 RPM Zone 3	53/21	-10 to -20
2	3 minutes harder gear, 90-100 RPM – remember the gear – baseline plus 2 Zone 4	53/19	0-10
3	2 minutes 1 gear harder
4	1 minute1 1 gear harder
5	30 seconds sprint 1 gear harder
6	2 mins zone 2 recovery
	5 repeats of stage 1 to 6	53/23	-20 to -40

Note, this is a hard session, if it’s too hard make stage 6 a longer recovery and reduce sets to 4. Or at stages 4 and 5 stay in zone 4 or start recovery earlier.

Followed by a 10 minute warm down and stretch.