Turbo Trainer Workout – Back to full power
After posting on Twitter that I “survived my killer turbo trainer session – just”, a few people asked what I did and there just isn’t enough room to explain it on Twitter, so here it is instead.
Basically it was a 3:2 minute interval session with a few 1 minute sprint intervals tagged on the end. Best of all though I was doing at about the highest power output I’ve done them at recently. I have done them at this power output before but it’s good to be back at that level.
I started off with a 10 minute warmup, spinning at 100+ RPM I started at a nice easy 120 Watts and increased that by 20 Watts every 2 mins until 10 minutes was up. Then the intervals started. As usual I did 7 repetitions of 3 minutes hard, 2 minutes easy, increasing the resistance halfway through the set.
- 3 mins @ 340 Watts : 2 mins @ 120 Watts
- 3 mins @ 340 Watts : 2 mins @ 120 Watts
- 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
I then went straight into a few 1 minute intervals at a higher power output with 1 minutes rest between them.
- 1 min @ 420 Watts : 1 min @ 120 Watts
- 1 min @ 420 Watts : 1 min @ 120 Watts
- 1 min @ 420 Watts : 1 min @ 120 Watts
The last of these was a killer. I then warmed down with 5 minutes easy spinning at 200 Watts and then a gradual decrease back to 120 Watts for the last 5 minutes.
The chart below shows my heart rate (red), speed (green) and cadence (purple) for the workout. It may have been hard at the time but I feel much better for it now.
Back to full power! that doesn’t bode well for me. I was hoping to finish ahead of you at the Kona Oktoberfest! With stats like that I have no hope…
Yeah, but you have ‘local knowledge’ on your side.
I’ll be chasing you though and hopefully put you through 4 hours of hell as you try to keep up!!! 🙂
Al.