Turbo Sessions for Triathletes.
Warm up Routine (20 minutes)
10 minutes easy to moderate riding.
¨ 5 minutes progressive effort from moderate to 80% of max heart rate.
¨ Recovery 2 minutes of easy riding.
¨ 2 x Peak Power Sprints for 8 seconds @ 100%. 1-minute recovery between efforts.
¨ Recovery – 2 minutes of easy riding.
Turbo Session # 1 – Goal to develop aerobic capacity
¨ Warm up routine – 20 mins
¨ Zone 3 efforts 3 x 15 mins @80% Avg of Max heart rate of power. 5 minutes recovery between efforts. Cadence 100 +
Active recovery, cool down of at least 5 to 10 minutes.
Turbo Session # 2 – Goal to develop Power at Threshold
¨ Warm up routine – 20 mins
¨ 5 x 5 mins @ 85% Avg of Max heart rate of power. 5 minutes recovery between efforts. Cadence 100+
¨ Active recovery, cool down of at least 5 to 10 minutes.
Turbo Session # 3 – Goal to develop Power at Threshold/ Tolerance
¨ Warm up routine – 20 mins
¨ 4 x 5 mins efforts. Alternate between efforts 1 and 2 . 5 mins recovery between efforts.
¨ Effort # 1. Duration 5 mins @ 85% Avg of Max heart rate or power. Cadence 100+.
¨ Effort #2. Duration 5 Mins – Intermittent effort. (20 seconds @110% followed by 20 secs @ 70%) Repeat.
Active recovery, cool down of at least 5 to 10 minutes
Turbo Session # 4 – Goal to develop Power at Threshold / Tolerance.
¨ Warm up routine – 20 mins
¨ 3 x 7 mins effort. (First 5 mins @ 80% of max hr followed by 2 minutes of intermittent 20 seconds @110% 20 seconds @ 70%.) 4 Minutes recovery between sets.
Active recovery, cool down of at least 5 to 10 minutes.