Reply To: Winter Turbo Sessions 2015 / 2016

#1965
JB
Participant

18 January

Strength – Over the Top pyramid

Usual warm up

Hard gears and high resistance. You should not find it comfortable to pedal faster than the target cadences.

1. 2 mins 30 at 60 – 65 rpm (select gear to ensure that this cadence feels tough like climbing a 10 – 12% gradient) then go 1 gear easier and increase cadence for 30 seconds. 2 mins easy recovery
2. 3 mins 30 at 60 – 65 rpm then go 1 gear easier and increase cadence for 30 seconds. 2 mins easy recovery
3. 4 mins 30 at 60 – 65 rpm then go 1 gear easier and increase cadence for 30 seconds. 2 mins easy recovery
4. 3 mins 30 at 60 – 65 rpm then go 1 gear easier and increase cadence for 30 seconds. 2 mins easy recovery
5. 2 mins 30 at 60 – 65 rpm then go 1 gear easier and increase cadence for 30 seconds. 4 mins easy recovery

1 set of 5 reps or 20 seconds flat out effort/ 40 secs easy in the easier of the 2 gears used in the main reps above.

10 m ins cool down.