Turbo Sessions

owen21
owen21 Posts: 24
edited September 2014 in Training, fitness and health
Anyone got any good 30-60minute turbo trainer sessions to improve speed and power please :)

Comments

  • diy
    diy Posts: 6,473
    What I try to do is find a couple of Category racers who post videos of races on Youtube and mentally try to keep pace with them. It breaks up the boredom and gives you a bit of HIIT. Some of them put "pace notes" up to help. However, for explosive power you want very short HIIT sessions. 20 seconds sprint 10 second rest. I have one in my Turbo Vid play list - see sig or viewtopic.php?f=40011&t=12981180
    Guide to cheap bike lights Turbo Trainer Vids Play list
    Stretching & Workout Vids
  • iPete
    iPete Posts: 6,076
    madasahattersley wrote:
    One session to rule them all, one session to find them, one session to bring them all and in the darkness bind them.

    10 mins fast spinning warmup
    20 minutes at 85-90% FTP
    10 minutes easy spinning
    20 minutes at 85-90% FTP

    Rinse and repeat 3 or 4 times per week throughout winter and depending on your goals interchange with shorter efforts later on. Doing the above will make your aerobic engine stronger than you would believe, and you only have to train 3 or 4 hours a week for it.

    Nice and simple that, now to order the turbo..
  • tom3
    tom3 Posts: 287
    I can vouch for the 20/20 and I had to settle doing it on a spin bike last winter.

    I did two sessions in the week for about 6 weeks.

    My ave speed jumped tremendously and on the road I felt like I just naturally slipped in to one of the 20 min efforts so easily at times. I have had a long time off the bike so I need to get back up to speed again.

    Also about to order a turbo and will also adopt madasahatterley's tip on the warm up and mid-interval spin. I had previously done 5 minutes and wondered if it was too short.
  • Tom Dean
    Tom Dean Posts: 1,723
    Hmm I would detrain on a diet of sweetspot 2x20s, and I'm not fit. (and I wouldn't need 10 mins between efforts.)

    The way to gain speed and power IMO is to follow a varied, consistent and progressive programme. Any session is only useful in the context of the rest of your training. Anything goes in a <1hr session, as long as it's HARD :)
    diy wrote:
    However, for explosive power you want very short HIIT sessions. 20 seconds sprint 10 second rest. I have one in my Turbo Vid play list - see sig or <span class="skimlinks-unlinked">http://www.bikeradar.com/forums/viewtopic.php?f=40011&t=12981180</span&gt;
    As I understand it these Tabata type sessions are designed to give aerobic gains, not expolsivity.

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