Turbo Session - Max Power 

I commute to work most days and use the turbo trainer to supplement my training during the winter months. These are usually fairly short sessions as my commute concise of 38 miles round trip. This session is a long session and I only complete this session if the weather has been too bad to get out on my bike for a couple of days or so. All you really need for this session is your turbo and some sort timer.


Training

 

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
This is my turbo set-up at home, nothing fancy just an old bike and basic turbo.
 
The session is a max power workout and it’s tough so make sure your take plenty of fluids on board during the session.
We start with an 8 minute warm-up start in an easy gear and spin the legs at about 90rpm. 
 
Your warm-up concise of
  • 3 minute - 90rpm (lower gear)
  • 1 minute - 110rpm (one gear higher)
  • 1 minute – 90rpm (lower gear)
  • 1 minute - 110rpm (one gear higher)
  • 2 minute – 90rpm (lower gear)
 
Now we are ready to go.
The first part concise of four blocks of four “40x20’s”. 40x20’s. This means a 40 second max effort sprint followed by 20 seconds rest, repeated 4 times. This is to be done in a fairly high gear but not that difficult that you can’t replicate the same power for each max effort. At the end of the fourth effort you a 2 minute before you go again with the next block
 
  • 40x20  repeat 4x
  • 2 minute easy spin
  • 40x20  repeat 4x
  • 2 minute easy spin
  • 40x20  repeat 4x
  • 2 minute easy spin
  • 40x20  repeat 4x
 
After the fourth block you get a 4 minute easy spin (rest period) before we start the second part which will be another 4 blocks but this time your block will concise of 3 max power efforts as follows.
 
  • 20sec (max) 20sec (easy)
  • 40sec (max) 40sec (easy) 
  • 60sec (max) 2 minute (easy)
  • repeat 4x
 
The workout is now finished. Well apart from your warm-down, which should concise of at least 5 minutes easy spinning help your body get rid of the lactic acid that awould of  built up in your legs.
 
I said at the beginning of this blog I also do very short sessions usually as soon as I get in from my commute or ride. For these sessions I tend follow the GCN training sessions that can be found on youtube. These range from 15 minutes up to an hour and are an excellent training device.
 

If you’re looking to get fit in doors check out our range of turbo trainers at Formby Cycles. Happy cycling!