Summary of our twelfth turbo
session on the winter. Object of the session was to train for leg strength.
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.
Task
|
5 minutes baseline gear, 90-100 RPM, Zone 3
|
5 minutes harder gear, 70-80 RPM –
remember the gear – baseline plus 3
Pedal in a gear that drops cadence to 70
and is a hard effort to maintain. Heart rate should slowly rise
|
3 minutes recovery easy gear 90-100 RPM
Zone 2
|
4 minutes baseline gear, 90-100 RPM, zone 3
|
4 minutes harder gear, 70-80 RPM – remember the gear – baseline plus 3
|
3 minutes recovery easy gear 90-100 RPM
|
3 minutes using harder gear you used in
last 5min set. (60-70rpm) remember the gear
|
1minute recovery easy gear. (90-100rpm)
|
3 minutes using harder gear you used in
last 5min set. (60-70rpm) remember the gear
|
1 minute recovery easy gear. (90-100rpm)
|
3 minutes using harder gear you used in
last 5min set. (60-70rpm) remember the gear
|
1 minute recovery easy gear. (90-100rpm)
|
2 minutes 1 gear harder than last time –
remember the gear 50-60 RPM
|
1 minute recovery easy gear. (90-100rpm)
|
2 minutes in previous gear 50-60RPM
|
1 minute recovery easy gear. (90-100rpm)
|
2 minutes in previous gear 50-60 RPM
|
1 minute recovery easy gear. (90-100rpm)
|
1 minute in biggest gear at <50 RPM
|
1 minute recovery easy gear. (90-100rpm)
|
1 minute in biggest gear at <50 RPM
|
1 minute recovery easy gear. (90-100rpm)
|
1 minute in biggest gear at <50 RPM
|
Followed by a 10 minute warm down and stretch.
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