Read on for this weeks turbo trainer session from wheelworxbikes.com
Turbo Session Aerobic Endurance 2
Session Duration 55 Mins
Warm up: 10 Mins easy gears @ 70% Heart rate 85-100 cadence
3 x Spin Ups* Big ring front 15 back for 30 sec with 30 sec recovery between each
1 min Small Ring x 15 rear @ 20mph
1 Min Small Ring x 15 @ 100rpm
1 min Small Ring x 14 rear @ 20mph
1 Min Small Ring x 16 @ 100rpm
1 min Big Ring x 16 rear @ 20mph
2 Min Small Ring x 16 @ 100rpm
3 x Spin Ups* Small ring front 15 back for 30 sec with 30 sec recovery between each
3 min Big Ring x 16 rear @ 22-24mph
3 Min Small Ring x 16 @ 110rpm
Right leg pedalling only for 60 revs in a medium gear, concentrate on pedalling smoothly
1 min easy
Left leg pedal only 60 revs in a medium gear, concentrate on pedalling smoothly
3 mins easy
3 Min Small Ring x 16 @ 110rpm
3 min Big Ring x 16 rear @ maximum speed
3 mins easy
2 Min Small Ring x 16 @ 110rpm
2 min Big Ring x 16 rear @ maximum speed
10 Mins Cool down easy gear
Turbo Trainer specials here
*Spin Ups: Increase rpm gradually untill maximum.
http://www.wicklowtri.com/article.php?story=2009121517152291