Reply To: Winter Turbo Sessions 2015 / 2016

#1953
JB
Participant

Sorry for the delay, Christmas got in the way and the club website doesn’t seem to like Microsoft Edge. maybe it’s just my PC?

Tempo for Muscular Endurance

Medium hard gear (14-16T on cassette) medium resistance (something that gets you just below Threshold (TT) intensity)

3 mins at 90/95+ rpm selecting gear to reach sub threshold level (up to 82% MHR)
2 mins – 1 gear harder
1 min – 1 gear harder
2 mins – 1 gear easier (increase cadence)
2 mins – 1 gear easier (increase cadence)
3 mins active recovery

Repeat above 3/2/1/2/3 for one more set

3 mins active recovery

2 x 3 mins of 30 seconds hard/ 30 seconds easy (hard at 90% MHR) (gear 3 from earlier, 2 mins recovery between sets

Cool down 10 mins, stretch