{"id":3712,"date":"2010-01-26T09:08:06","date_gmt":"2010-01-26T09:08:06","guid":{"rendered":"http:\/\/www.alananna.co.uk\/blog\/?p=3712"},"modified":"2010-01-25T15:23:52","modified_gmt":"2010-01-25T15:23:52","slug":"32-minute-interval-turbo-trainer-workout","status":"publish","type":"post","link":"https:\/\/www.alananna.co.uk\/blog\/2010\/01\/32-minute-interval-turbo-trainer-workout\/","title":{"rendered":"3:2 Minute Interval Turbo Trainer Workout"},"content":{"rendered":"<p>It&#8217;s always good to mix things up a little on the Turbo Trainer. Also, I had coffee with Jon the other day, my friend who did the various tests on me at the Sports &amp; Exercise Department at Aberystwyth University. Whilst chatting about training he said that the session to do out of the ones he&#8217;d given me were the 3:2 minute intervals. I hadn&#8217;t tried these before so I though I&#8217;d give them a go yesterday.<\/p>\n<p>The idea is that after a warm up you do up to 7 repetitions of 3 minutes at a pre-determine, hard workload and then have 2 minutes rest. John had set me a target of 275 Watts for the hard 3 minutes. I can only set the power output in increments of 10 Watts on my <a title=\"Tacx Flow Turbo Trainer Review\" href=\"https:\/\/www.alananna.co.uk\/blog\/2009\/tacx-flow-turbo-trainer-review\/\">Tacx Flow Turbo Trainer<\/a> so decided to give it a go at 270 Watts. My workout therefore was:<\/p>\n<p>Warm Up:<\/p>\n<ul>\n<li> 5 minutes @ 140 Watts<\/li>\n<li> 4 minutes @ 200 Watts<\/li>\n<li> 1 minute @ 100 Watts<\/li>\n<\/ul>\n<p>Main Set<\/p>\n<ul>\n<li> 3 minutes @ 270 Watts, 2 minutes @ 100 Watts<\/li>\n<li> 3 minutes @ 270 Watts, 2 minutes @ 100 Watts<\/li>\n<li> 3 minutes @ 270 Watts, 2 minutes @ 100 Watts<\/li>\n<li> 3 minutes @ 270 Watts, 2 minutes @ 100 Watts<\/li>\n<li> 3 minutes @ 270 Watts, 2 minutes @ 100 Watts<\/li>\n<li> 3 minutes @ 270 Watts, 2 minutes @ 100 Watts<\/li>\n<li> 3 minutes @ 280 Watts, 2 minutes @ 100 Watts<\/li>\n<\/ul>\n<p>Cool Down:<\/p>\n<ul>\n<li> 4 minutes @ 180 Watts<\/li>\n<li> 3 minutes @ 140 Watts<\/li>\n<li> 3 minutes @ 100 Watts<\/li>\n<\/ul>\n<p>Here is my heart rate trace during the workout, peaking at 164bpm (90.6% of my maximum)<\/p>\n<div id=\"attachment_3713\" style=\"width: 410px\" class=\"wp-caption aligncenter\"><a title=\"Todays Turbo Trainer Workout\" rel=\"lightbox\" href=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2010\/01\/25thJan.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-3713\" class=\"size-medium wp-image-3713 \" title=\"25thJan\" src=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2010\/01\/25thJan-400x154.jpg\" alt=\"Todays Turbo Trainer Workout\" width=\"400\" height=\"154\" srcset=\"https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2010\/01\/25thJan-400x154.jpg 400w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2010\/01\/25thJan-120x46.jpg 120w, https:\/\/www.alananna.co.uk\/blog\/wp-content\/uploads\/2010\/01\/25thJan.jpg 1024w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><p id=\"caption-attachment-3713\" class=\"wp-caption-text\">Todays Turbo Trainer Workout<\/p><\/div>\n<p>As you can see although it was quite hard, I still felt OK on then final repetition and actually did it at 280 Watts rather than 270 Watts. Next time I shall have to try it at 280 Watts throughout. In fact, talking to Jon last week, he was saying that if I can do all 7 repetitions of any of these interval sessions then the idea is to up the wattage immediately as they should really be so hard that you can&#8217;t quite complete them. That sounds like torture to me but I shall start increasing the wattage until I can no longer complete the whole set.<\/p>\n<p>I did enjoy this set of intervals though as they seem to be working a little on endurance as well as power. 3 minutes can actually seem like quite a long time!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It&#8217;s always good to mix things up a little on the Turbo Trainer. Also, I had coffee with Jon the other day, my friend who did the various tests on me at the Sports &amp; Exercise Department at Aberystwyth University. Whilst chatting about training he said that the session to do out of the ones&#46;&#46;&#46;<\/p>\n","protected":false},"author":1312,"featured_media":3713,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[48,17],"tags":[1513,583,1468,249,484],"class_list":["post-3712","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-mtb","tag-cycling","tag-session","tag-triathlon-training","tag-turbo-trainer","tag-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>3:2 Minute Interval Turbo Trainer Workout - A Simple Life of Luxury<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.alananna.co.uk\/blog\/2010\/01\/32-minute-interval-turbo-trainer-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3:2 Minute Interval Turbo Trainer Workout - A Simple Life of Luxury\" \/>\n<meta property=\"og:description\" content=\"It&#8217;s always good to mix things up a little on the Turbo Trainer. 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