"Pretty Damn Quick"

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35-minute Turbo Sessions for the Time-crunched Cyclist

We all have times when we just don't have time to get out for a ride or we only have a limited time to train.  How many times have you thought, I've only got half an hour so it's just not long enough to bother with?  So we have put together some 35 minute indoor sessions to keep you motivated to train even when we don't have long and to maximise your work-out time.

10-minute warm up:

     Each minute build your effort level, use increase in speed, cadence or gearing to increase your effort.  Last minute you should be trying quite hard.

The last minute of the warm up, just easy spinning to get ready for the main set.

 

10 x 1-minute efforts in a big gear, pushing the pedals hard

(1 minute recovery in between efforts)

 

5 minutes easy spinning to finish cool down

The Muscle Builder

On the rollers, turbo or spin-bike...

 

10-minute warm up:

     Each minute build your effort level, use increase in speed, cadence or gearing to increase your effort.  Last minute you should be trying quite hard.

The last minute of the warm up, just easy spinning to get ready for the main set.

 

5 x 3-minutes efforts - spinning your legs as fast as you can, aim for a cadence of 120+rpm.

(1 minute recovery in between efforts)

 

5 minutes easy spinning to finish cool down

The Leg Spinner

10-minute warm up:

     Each minute build your effort level, use increase in speed, cadence or gearing to increase your effort.  Last minute you should be trying quite hard.

The last minute of the warm up, just easy spinning to get ready for the main set.

 

10 minutes under and over

-1 minute at 90% effort

-1 minute at 70% effort

 

2 minutes recovery

 

8 minutes under and over

-1 minute at 90% effort

-1 minute at 70% effort

 

5 minutes easy spinning to finish cool down

Unders-Overs

10-minute warm up:

     Each minute build your effort level, use increase in speed, cadence or gearing to increase your effort.  Last minute you should be trying quite hard.

The last minute of the warm up, just easy spinning to get ready for the main set.

 

For the following efforts select a gear/resistance that allows you to work on your leg-speed without spinning out.

 

15s Max Effort - 45s Active Recovery

30s Max Effort - 30s Active Recovery

45s Max Effort - 15s Active Recovery

1 min Max Effort - 1 min Active Recovery

45s Max Effort - 15s Active Recovery

30s Max Effort - 30s Active Recovery

15s Max Effort - 45s Active Recovery

 

3 minutes recovery

 

15s Max Effort - 45s Active Recovery

30s Max Effort - 30s Active Recovery

45s Max Effort - 15s Active Recovery

1 min Max Effort - 1 min Active Recovery

45s Max Effort - 15s Active Recovery

30s Max Effort - 30s Active Recovery

15s Max Effort - 45s Active Recovery

 

5 minutes easy spinning to finish cool down

Russian Steps