Turbo Sessions

chrisb177

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.

SCR Pedro

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 crap and I'm wasting my time.

Cheers
Pedro

SCR Pedro

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

bear baun

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 MIN@ 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

Marko1962

http://thesufferfest.com/