Stored Turbo sessions

Session 1 – Friday 29th Dec 2017 – Total time 1 hr – Aerobic Threshold development

Warm up:
10 min spin – 4 min build to FTP minus 40w or minus 20HR – 1 min spin

Main set:
10 min FTP minus 60w or 30HR – 2 min @FTP – 2 min spin

8 min FTP minus 60w or 30HR – 2 min @FTP – 2 min spin

6 min FTP minus 60w or 30HR – 2 min @FTP – 2 min spin

4 min FTP minus 60w or 30HR – 2 min @FTP – 3 min spin

 

Session 2 – Friday 5th Jan 2018 – Aerobic Threshold development

Session A 1 hr

Warm up: 10 min spin – 4 min build power to FTP minus 10w – 1 min spin

Main set:
20 min @FTP minus 60w or 30HR
5/4/3/2/1/ min @FTP with 1 min spin between each
5 min spin

Session B 1hr 30min 

Warm up: 10 min spin – 4 min build power to FTP minus 10w – 1 min spin

Main set:
1/2/3/4/5min @FTP with 1 min spin between each
5 min easy
20 min @FTP minus 60w or 30HR
5 min spin
5/4/3/2/1/ min @FTP with 1 min spin between each
5 min spin

Session 3 – Friday 12th Jan 2018 – Aerobic Threshold development – 85 min

Warm up:
5min Spin
4min FTP – 80            or (- 40 Heart Rate)
3min FTP -60             or (-30 HR)
2min  FTP – 30           or (-15 HR)
1min spin

Main set:
6min FTP – 60              (- 30 HR)
5min FTP – 40              (-20 HR)
4min  FTP – 60             (-30 HR)
3min FTP – 30              (-15 HR)
2min FTP – 60              (- 30 HR)
1min Spin

1min FTP – 20              (-10 HR)
2min FTP – 60              (-30 HR)
3min FTP – 30              (- 15HR)
4min FTP – 60              (- 30 HR
5min FTP – 50              (- 25 HR)
6min Spin

6min FTP – 60              (- 30 HR)
5min FTP – 50              (- 25 HR)
4min FTP – 40              (- 20 HR)
3min FTP – 30              (- 15 HR)
2min FTP – 20              (- 10 HR)
1min FTP

7min warm down

Session 4 – Saturday 20th Jan 2018 – Aerobic Threshold development – 90 min

warm up:
10 min spin
4 build build HR / power to FTP
1 min spin

Main set:
10 min @ FTP minus 50w (or minus 25 HR)
1 min spin
5 x 2 min @FTP minus 20w (or minus 10HR) with 1 min spin between each

8 min @ FTP minus 50w (or minus 25 HR)
1 min spin
4 x 2 min @FTP minus 20w (or minus 10HR) with 1 min spin between each

6 min @ FTP minus 50w (or minus 25 HR)
1 min spin
3 x 2 min @FTP minus 20w (or minus 10HR) with 1 min spin between each

4 min @ FTP minus 50w (or minus 25 HR)
1 min spin
2 x 2 min @FTP minus 20w (or minus 10HR) with 1 min spin between each

warm down

Session 5 (Friday  26th Jan 2018) – Total time 1 hr 25min – Session aim: Aerobic Capacity Development.

Warm up:
Time    Power
5min     Spin
4           FTP – 80w ( – 40 HR)
3           FTP – 60w ( – 30 HR)
2           FTP – 30w ( – 15 HR)
1           spin

Main set:
Time     Power
6min      FTP – 60w (-30 HR)
5            FTP – 40w (-20 HR)
4            FTP – 60w (-30 HR)
3            FTP – 30w (-15 HR)
2            FTP – 60w (- 30 HR)
1            Spin

1           FTP – 20w (- 10 HR)
2           FTP – 60w ( – 30 HR)
3           FTP – 30w (- 15 HR)
4           FTP – 60w (- 30 HR)
5           FTP – 50w (- 25 HR)
6           Spin

6          FTP – 60w (-30 HR)
5          FTP – 50w (- 25 HR)
4          FTP – 60w ( -30 HR)
3          FTP – 50w ( -25 HR)
2          FTP – 20w ( -10 HR)
1          FTP

7min   warm down