Thursday 8 May 2014

Turbo set - 1hr 45 mins

Another turbo set to try out, did this last night and found quite hard, is abit different but aimed at fast speed endurance with short recovery and over gearing muscular strength.

Turbo - 1hr 45 mins

Warm up - in small chain ring (only if there is enough resistance on your turbo to achieve the heart rates below)

7mins- upto 60% max heart rate
6 mins- upto 65
5 mins - upto 68 %
4 mins- upto 70%
3 mins - upto 75%
2 mins- upto 80%

use gears to achieve required increases in heart rate- keep cadence 90-95

immediately into 2 x 20 second sprints at 120 rpm- 40 easy-

should now be 29 mins- take 1 min easy- you should now be in the big chainring

Main set-

30 x 40 second sprints (110-120 rpm) 20 seconds easy repeat 30 times!

these should be done in a reasonable gear, depending on the turbo I usually do this is the big chainring on the 3rd gear down and this is achievable. This set should get very hard, heart rate is not important as long as its not really low, it should get pretty high after around 10 or so, keep going they do pass quite fast.

after this time should be 60 mins

5 mins easy spinning-

then ,

4 x 5 mins overgearing @60-65 rpm followed by 1 min undergearing @120 rpm then 2 mins easy recovery repeat 4 times.
all this set is at 80-85% heart rate. (each full rep through is 8 mins)

make sure you have enough resistance on to get legs slowed to 60rpm to take it a realistic hill climb whilst getting heart rate up.

after this it will be 1hr 37 mins-

easy spin recovery down to 50-60% for at least 8 mins to take the set to 1hr 45 mins.

It would be good to make this a brick out of this session as legs should be sore following this!

cheers nick

No comments:

Post a Comment