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.

Turbo Trainer Workout

Turbo Trainer Workout

2 Responses

  1. Plugsie (Al's bro) says:

    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…

  2. Alan says:

    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.

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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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