Reply To: Suggested turbo sessions

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Apologies for delay in adding a couple more suggested workouts

These 2 sessions focus on developing power (strength x speed) and long term muscular endurance. If using a heart rate monitor you want to be working at just above threshold level (varies for each individual) normally between 85 – 90% of Max HR. Recovery is kept short so there is no long opportunity for a full recovery before going again.

These are supposed to be tough, especially the second one when you want to ease back, take a deep breath and keep going!

Full 15 minute progressive warm up as above

Big ring/ reasonably hard gear (14/ 15 or 16T sprocket) resistance about a third of whats available, maybe a touch more ( 3 or 4 out of 10 on a Tacx)
2 mins at 95+ rpm cadence, seated. Head and shoulders still, hands on drops
2 mins recovery in easy gear, no resistance
3 mins effort as above
2 mins recovery
4 mins effort
2 mins recovery
then back down, 3 on, 2 off, 2 on, 1 min on, 4/5 mins off to get a full recovery
Finish with 20 secs flat out (1 or 2 gears easier than earlier efforts), 20 seconds recovery/ freewheeling or back pedal x 6 efforts.
10 mins cool down

2. variation of above but more focussed on threshold power
After warm up, gearing as 1 above or 1 easier, resistance 3 or 4 out of 10
4 mins @ 95+ rpm, hands on drops
2 mins recovery
5 mins effort, same gear
2 mins recovery
6 mins effort
2 mins recovery then back down again, 5 mins on, 2 off, 4 mins on, 2 off, progressive cool down. This one can be used as a self test, repeat in same gear, ,cadence, resistance, same tyre pressure and bike set up. 4 or 6 weeks apart, record HR for effort in given gear and compare.