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Turbo Sessions

chrisb177chrisb177 Posts: 55
Hi,

I've been doing some spinervals sessions for a weeks and i'm a bit bored of them, I was just wondering if any of you guys have any good 'plans' for Turbo's.
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Posts

  • Hey there,

    I do this workout:

    0-8 minutes: warmup, then intervals at these times:
    8-11
    13-16
    18-21
    23-28
    28-31
    Then cool down for 5 minutes.

    So, that's 3 minutes a time at what would be roughly 90% Max HR. But if you have a computer running off the back wheel, then speed or cadence would be better to use because of HR Lag. I aim for a cadence of 80 RPM, keeping the gears and trainer resistance constant.

    I can't think of a better workout for only 36 minutes.

    No doubt somebody will come along and tell me it's a pile of censored and I'm wasting my time.

    Cheers
    Pedro
    Giant TCR Advanced II - Reviewed on my homepage
    Giant TCR Alliance Zero
    BMC teammachineSLR03
    The Departed
    Giant SCR2
    Canyon Roadlite
    Specialized Allez
    Some other junk...
  • Also, here are a few workouts from Cycling Weekly..

    http://www.cyclingweekly.co.uk/news/Int ... 73950.html

    The 'Medium One' isn't too different from my workout.

    Pedro
    Giant TCR Advanced II - Reviewed on my homepage
    Giant TCR Alliance Zero
    BMC teammachineSLR03
    The Departed
    Giant SCR2
    Canyon Roadlite
    Specialized Allez
    Some other junk...
  • hi these arent bad! give em a go!! gd luck

    10 TO 15 MIN WARM UP
    …………………………………………….
    HARD EASY
    15 SEC 45 SEC
    30 SEC 30 SEC
    45 SEC 15 SEC
    60 SEC 60 SEC
    60 SEC 60 SEC
    45 SEC 15 SEC
    30 SEC 30 SEC
    15 SEC 45 SEC
    …………………………………………….
    3 TO 4 MINUTES RECOVERY
    THEN REPEAT
    3 TIMES GIVES A GOOD HOUR SESSION
    USE BIG GEARS FOR HARD SET
    52 X 13
    USE 52 X 20 FOR EASY SET
    10 TO 15 MINS COOL DOWN


    TURBO SESSION
    STRENGTH & POWER

    5 MIN WARM UP
    …………………………………………….
    ½ MIN @ MAX ½ MIN REC

    1 MIN @ MAX ½ MIN REC

    1 MIN @MAX 1 MIN REC

    2 [email protected] MAX 1 MIN REC

    2 MIN @ MAX 2 MIN REC

    2 MIN @ MAX 1 MIN REC

    1 MIN @ MAX 1 MIN REC

    1 MIN @ MAX ½ MIN REC

    ½ MIN @ MAX ½ MIN REC
    …………………………………………….
    5 TO 10 MIN WARM DOWN
    USE BIG GEARS
    90 TO 100 REVS PER MIN



    Turbo session
    speed work

    5 minute warm up
    52 x17 @ 100 RPM

    …………………………………………

    20 SECONDS MAX @ 90 TO 100 RPM
    40 SECONDS REC

    REPEAT 10 TO 20 TIMES
    IN A BIG GEAR !!!!
    …………………………………………….

    5 TO 10 MINUTES COOL DOWN

    cheers
    Genesis Core 20
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