Turbo Training – Quality not Quantity

I haven’t been on my bike much lately. The frame on my Commencal Meta 5.5 is cracked so I can’t ride that and I’ve yet to buy a new road bike. Also, it’s been pretty windy so I’ve been out windsurfing and haven’t had much time. I have been on the Turbo Trainer a few times but only easy recovery rides after hard days windsurfing.

Yesterday though I decded to have some quality rather than quantity time on the turbo trainer. Time for a quick half an hour session with some 1 min intervals. As usual this is a 10 minute warm up followed by 7 reps of 1 minute hard and 1 minute recovery. Last time I did these I did the first 3 reps at 410 Watts and the next 4 at 420 Watts so yesterday I increased that and started at 420 Watts. I was doing fine at that intensity so did the seventh at 430 Watts I’m obviously improving somehow.

  • 10 minute warm up – ramp from 120 Watts to 200 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
  • 1 min @ 420 Watts : 1 min @120 Watts
  • 1 min @ 420 Watts : 1 min @120 Watts
  • 1 min @ 420 Watts : 1 min @120 Watts
  • 1 min @ 430 Watts : 1 min @120 Watts
  • 6 minutes @ 220 Watts
  • 5 minutes Cool Down

Turbo Training may not be the most exciting thing to do and you don’t get to paint red lines all over Google Earth as you do in the real world, but having a set workout to do and pushing yourself makes it a little more interesting – and you get to draw red lines with your heart rate traces instead.

Heart Rate Cadence and Speed trace

Heart Rate Cadence and Speed 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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