60 minute turbo training sessions

http://ift.tt/2glBWZ7

If time is tight, these 60-minute turbo training workouts will help up your power and aid recovery.

• How to plan your winter training
• The best smart trainers

Heart Rate Training Zones

First, work out your training zones:

• Zone 1: Establish base fitness > 60-65% maximum heart rate
• Zone 2: To improve efficiency > 65-75% maximum heart rate
• Zone 3: To improve sustainable power > 75-82% maximum heart rate
• Zone 4: To push up threshold power > 82-89% maximum heart rate
• Zone 5: To sustain a high percentage of maximal aerobic power > 89-94% maximum heart rate
• Zone 6: To increase maximum power output > above 94% maximum heart rate

1. Boost your pace

A benefit of dialling in your race pace intensity is that you’ll know exactly what it feels like, even if you have to put in some higher-end efforts come race day.

ADVERTISEMENT

Mentally, if you can hold the pace with sprints, you know that it will be comparatively easy to hold that pace consistently through the event. Plus, you’ll have the confidence to attack lumps and bumps and sprint out of bends.

This is a great workout for raising your Functional Threshold Power (FTP, which is the highest average power or pace you can maintain for one hour), and by including the sprints, you’ll develop your ability to recover from hard efforts while still maintaining a relatively high overall pace.

The workout

Warm up

• 10 minutes building progressively through heart rate zones 1 and 2

• 40 minutes holding 25-mile TT pace in your race position. This will translate to 85-95 percent of FTP for power or mid-high zone 4 for heart rate.

• Every five minutes perform a maximal 30-second sprint. Don’t let your effort drop after the sprints; get straight back onto race pace and don’t sneak in any sly recoveries.

• 10 minutes easy spinning

2. Into the red — become a stronger cyclist

The workout

• 10 minutes building progressively through heart rate zones 1 and 2

• 5 minutes at zone 3

• 3 minutes at zone 4

• 2 minutes at zone 5, 2 minutes rest

• 8 minutes swap between low zone 4 and 1 minute at mid zone 5

• 2 minutes rest

• 8 minutes climbing, swap between

• 1 minute standing and 1 minute seated at zone 4

• 2 minutes rest

• 4 minutes big gear/low cadence riding at 60rpm building through zone 5, sprint for the last minute

• 2 minutes rest

• 8x20-second max efforts with 10 seconds rest

• Five minutes easy spinning

3. Pyramid scheme — increase workout intensity

The workout

•  0-3 minutes easy spinning in zone 1 (90rpm)

• 3-4 minutes zone 2, 95rpm

•  4-5 minutes zone 1, 90rpm

• 5-6 minutes zone 3, 100rpm

•  6-7 minutes zone 1, 90rpm

• 7-9 minutes as 5 seconds maximal sprints/55 seconds zone 1, 90rpm

•  9-10 minutes zone 1, 90rpm

• 1 minute high zone 4 (as close to FTP/Functional Threshold Heart Rate (FTHR) as possible, race cadence)

• 1 minute easy spin recovery

• 3 minutes high zone 4 (as close to FTP/FTHR as possible, race cadence)

• 1 minute easy spin recovery

• 5 minutes high zone 4 (as close to FTP/FTHR as possible, race cadence)

• 1 minute easy spin recovery

•  3 minutes high zone 4 (as close to FTP/FTHR as possible, race cadence)

• 1 minute easy spin recovery

• 1 minute high zone 4 (as close to FTP/FHTR as possible, race cadence)

• 1 minute easy spin recovery

•  9 minutes easy spinning

You can read more at BikeRadar.com

via BikeRadar All the latest from BikeRadar.com http://ift.tt/2glFjiA