turbo trainer sprint training

The-beast

guys need your help- my week consist of 3 training sessions, tues- power interval training 6x 4mins at 85%mhr at 70 cadence thurs- chain gang sun 60-100 mile endurance with some hills thrown in
just want to insert some sprint training on the turbo trainer, what kind of work out do i need to undertake ie- intervals??
any help would be gratefully appreciated

jgsi

You havent mentioned what you are trying to achieve and in what time scale.

The-beast

i suppose more explosive power for the final sprint across the line in cat 4 races you must excuse my ignorance training programs aren't my strong point, time scale is not important i just want to improve it

amaferanga

Sprint on the road, not your turbo. I couldn't imagine sprinting all out on a turbo. I'd expect to do some damage.

Try some 30s all out sprints on the road on a slight incline with a 2-3min recovery period. Repeat 8-10 times. Bit late now though and there's not much point in doing them now for racing next season.

SteveR_100Milers

4 minutes at 85% is too low surely? 20 minutes at 85% if that's your chosen level, or 6 minutes more like 90-92% of MHR