Building your top end intensity is important for cyclist to help punch away from a bunch and create a breakaway or to sprint for the line. This is a perfect workout for for all cyclists especially road cyclists and mountain bikers but triathlete can also gain value form this session especially in the off season.
Each Wednesday I’ll post a Wind Trainer session that you can do in about 60 minutes to enhance your cycling. See a previous post about training intensity (Levels) to know how hard to work. If you are working directly with me as your coach I will in most cases prescribe either a Power Zone or Heart Rate Zone to work within if you are training with these tools.
Cycling Weekly’s Sprint Turbo Training Session
- 10min WU Level II;
- 10x 15sec Level V Sprint, 2:45min Level II RI;
- 10min Level II CD;
- 10min Stretching
The definitions for training intensities can be found in this article.
The warm up (WU) should be done at an intensity that is steady but not over consuming at Level II for ten minutes.
The main set is made up of ten reps of a max sprint for 15 seconds at Level V. Between sprints spin at Level II for two minutes and forty five seconds for your Rest Interval (RI).
The Cool Down (CD) is at a low intensity riding at Level II for a minimum of ten minutes.
Finish with 10 minutes stretching to assist with the recovery.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at firstname.lastname@example.org and 021 348 729.
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If you enjoyed this workout, here is a similar session I published last year.
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