Turbo Training Sessions

  

Pyramid Session

 

10 mins (warm up)

 

1 min (TT effort)

1 min (easy)

2 min (TT effort)

2 min (easy)

3 min (TT effort)

3 min (easy)

4 min (TT effort)

4 min (easy)

5 min (TT effort)

4 min (easy)

4 min (TT effort)

3 min (easy)

3 min (TT effort)

2 min (easy)

2 min (Tt effort)

1 min (easy)

1 min (TT effort)

 

10 min (warm down)

 

 

Strength Session

 

5 min on 5 min off x 5

 

10 minute warm up:

 

5 mins in 52x14 at TT pace and at the end of each effort 5 second seated sprint.

 

The effort needs to be spread over the 5 blocks and should be at TT pace. All efforts should feel uncomfortable but as the efforts go on each effort should get harder but speed stays the same but the first effort you should finish quite fresh

 

 

20/40's

 

Block 1:

 

20 sec max sprint effort (Big Chain ring)

40 sec recovery rolling a the gear, do not stop pedalling.

Repeat this this 5 times to give one 5min block.

 

Then 3-5mins easy riding. You can vary the recovery time.

 

Repeat the above to again. You can do 4 or 5 blocks of 20/40's with the recovery

riding in-between.

 

10mins warm down.

 

For example 4 blocks of efforts would add up to 20mins and the 4 x 5 min recovery riding in-between would be 20mins.

 

 

Pyramid Session 2

 

Warm up for 10-15mins and complete the following.

 

All efforts are seated efforts

 

10sec max effort

10sec recovery

20sec max effort

20sec recovery

30sec max effort

30sec recovery

40sec max effort

40sec recovery

50sec max effort

50sec recovery

40sec max effort

40sec recovery

30sec max effort

30sec recovery

20sec max effort

20sec recovery

10sec max effort

10sec recovery

 

Ride easy for 10mins and above repeat the session.

 

Warm down for 10mins.

 

 

5min Ramped Race Pace Efforts

 

Warm up for 10mins then complete the following

 

5 x5 min ramped race pace efforts with 5mins recovery in-between each effort.

 

Pace yourself so you can sustain the effort for the full 5mins and lift the pace in the last minute.

 

10mins recovery

 

Work to rest ratio 1:1

 

 

4min Ramped Race Pace Efforts

 

Warm up for 10mins then complete the following

 

6x4 min ramped race pace efforts with 4mins recovery in-between each effort.

 

Pace yourself so you can sustain the effort for the full 4mins and lift the pace in the last minute.

 

10mins warm down

 

Work to rest ratio 1:1

 

 

3min Above Race Pace Efforts

 

Warm up for 10mins then complete the following

 

7x3 min race pace efforts with 4min 30sec recovery in-between each effort.

 

Ramp into the effort in the first 30s and maintain a race pace effort for the 3mins.

 

You will have to fight to hold on and grit your teeth in the last 30s of the effort.

 

10mins warm down

 

Work to rest ratio 1:2

 

 

2min Hard Efforts

 

Warm up for 10mins then complete the following

 

8x2 min race pace efforts with 3mins recovery in-between each effort.

 

Sprint into this effort for 30s like attacking in a road ride then settle into an effort for the next minute before sprinting the last 30s out.

 

10mins warm down

 

Work to rest ratio 1:2

 

 

1min Explosive Efforts

 

Warm up for 10mins then complete the following

 

8 x1 min Max efforts with 3mins recovery in-between each effort.

 

Max Sprint into this effort for 15- 20s slightly over geared and then hold on for the rest of the minute.

 

10mins warm down

 

Work to rest ratio 1:3

 

 

Endurance Session

 

To replace road ride if weather is bad or can't go on road

 

5 mins easy

 

5 min (Intermediate - TT effort)

1 min easy

5 min (Intermediate - TT effort)

1 min easy

5 min (Intermediate - TT effort)

5 min easy

3 min (Intermediate - TT effort)

1 min easy

3 min (Intermediate - TT effort)

1 min easy

3 min (Intermediate - TT effort)

1 min easy

3 min (Intermediate - TT effort)

1 min easy

3 min (Intermediate - TT effort)

 

5 mins warm down

 

 

Long Endurance Intervals

 

1hr 5 mins, based on 5 min warm up

 

5 min (warm up)

 

20 min (basic pre season, intermediate during season)

(can shorten to 15mins)

5 min (easy, recovery)

15 min (basic or intermediate as above)

(can shorten to 10mins)

5 min (easy, recovery)

10 min (basic or intermediate, as above)

(can shorten to 5mins)

 

5 min (warm down)