Back on Track

It doesn’t look as though the lack of exercise and far too much food during my few days away recently have done too much damage.

I did a turbo trainer session the other day and my performance was OK. I even checked the tyre pressure before the session to make sure things were consistent and managed to do a 3:2 minute interval session with a power output of 350 Watts for the hard efforts. I also did a few 1 minute intervals afterwards as well.

Here’s the actual workout:

Warm up: 10 minute ramp from 120 Watts to 200 Watts

Main set: 7 x 3: 2 minute intervals

  • 3 mins @ 340 Watts, 2 mins @ 120 Watts
  • 3 mins @ 350 Watts, 2 mins @ 120 Watts
  • 3 mins @ 350 Watts, 2 mins @ 120 Watts
  • 3 mins @ 350 Watts, 2 mins @ 120 Watts
  • 3 mins @ 350 Watts, 2 mins @ 120 Watts
  • 3 mins @ 350 Watts, 2 mins @ 120 Watts
  • 3 mins @ 350 Watts, 2 mins @ 120 Watts
  • 5  mins @ 210 Watts
  • 1 min @ 420 Watts, 1 min @ 120 Watts
  • 1 min @ 420 Watts, 1 min @ 120 Watts
  • 1 min @ 420 Watts, 1 min @ 120 Watts
  • 5 mins @ 220 Watts

Cool Down: 2 mins @ 150 Watts, 3 mins @ 120 Watts

Here’s the trace from my heart rate, cadnce and speed sensors, including the time when I dropped the chain after the third 3 minute interval.

Heart Rate, Speed and Cadence Trace

Heart Rate, Speed and Cadence Trace

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Alan Cole

Alan is a Freelance Website Designer, Sports & Exercise Science Lab Technician and full time Dad & husband with far too many hobbies: Triathlete, Swimming, Cycling, Running, MTBing, Surfing, Windsurfing, SUPing, Gardening, Photography.... The list goes on.

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