A couple of sessions (Nick Jackson)

Turbo Brick

20 mins warming up using gears to steadily increase heart rate to 70%

8 x 30 seconds 110 + rpm / 30 seconds easy spinning

2 mins steady should take you to 30 mins

main set- descending intervals

2 x 15 mins @75% max heart rate @ 90-95 rpm with 3 mins recovery between

1 x 13 mins @80% max heart rate @90-95 rpm with 4 recovery after

1 x 10 min @85% max heart rate @90-95 rpm with 5 recovery after

1 x 8 mins @90% max heart rate @ 90-95 rpm

on the recovery heart rate shouldn't drop below 60% after the last rep it should be 1 hr 46 mins

work out your heart rates for each rep so you know where you need to be , the last 2 reps of 10 mins and 8 mins are abit of a struggle but it is possible to get your heart rate to 90% and try to hang onto it for the 8 mins.

straight off into a run- 50-60 mins

First 10 mins hard off the bike - 85-90% heart rate
the next 15 mins steady at around 70-75 %

the next 10 mins back at 85-90 %
then 15-25 mins steady cooling down.first at 75% but by the last 5-10 mins bring down to 60%

total session - 2hrs 35- 2hrs 45 mins


The following day turbo-

This session is meant to be done the day after the above, this isn't as intense and is kind of a recovery session

20 mins warming up getting heart rate rising to 70% using gears increasing resistance

1 x 30 mins @ 75% - find a gear that gets you cadence to 90 rpm and heart rate at 75% and keep this constant for the 30 mins

4 mins spinning- dont let heart rate drop below 60%

1 x 20 mins @75-80 % heart rate
as - 1 min 90 rpm - 1 min 60 rpm repeat for the whole 20 mins

so on every 2nd minute drop into the hardest gear and do a 1 min hill climb at the same intensity as the first minute but just incresing the resistence on the legs.

1hr 14 mins-

6 mins spinning cool down

1hr 20 mins