Winter Turbo Sessions Triathlon (Heart rate)
Author
Louis Richards
All plans by this CoachLength
28 Weeks
Typical Week
1 Bike
Longest Workout
1:00 hrs swim
1:24 hrs bike
Plan Specs
triathlon
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Summary
A series of 16 turbo sessions to get you through the winter months and build a strong foundation for the spring time.
The sessions are focused on building your aerobic capacity, developing muscular endurance and then finish of with maximal aerobic power development.
Each session is based upon heart rate training zones, no power meter is required.
Included is the Turbo Threshold test that will let give you a bench mark for your training zones. It is recommended you repeat this test every 6-8 weeks so you can see your improvement and adjust the zones as needed.
If you have any questions feel free to email me at Louis@lrmultisport.com
Stats
Sample Day 1
Warm up
5 min easy
8 minutes build to 90% max effort
2 minutes easy
2 minutes with 6 x 6s spin ups
3 minutes easy
Main Set
30minute time trial, best effort you should be completely spent by the end.
Hit the lap button on your HR monitor watch after 10minutes so you have your average HR for the last 20minutes
Sample Day 3
Warm up (15min) 5 min easy 5 min @80-90rpm increase gear every minute 4 x 1 min as 20s max spin/40s @80-90rpm 1 min easy Main Set (40min) Keep cadence above 85rpm 3 x 10min @ zone 3 every 2nd minute increase effort for 30s (1 min recovery between sets) 2 x 2:30 start @zone 3 & build to zone 5b (1 min recovery between sets) Cool down (5min) easy spin zone 1
Sample Day 10
Warm up (15min) 5 min easy 5 min @80-90rpm increase gear every minute 4 x 1 min as 20s max spin/40s @80-90rpm 1 min easy Main Set (40min) Keep cadence above 85rpm 10min @ zone 3 5 min @ zone 4 2 min zone 3 2 min @ zone 5b 2 min easy 2 min @ zone 5b 2 min zone 3 5 min @ zone 4 10min @ zone 3 Cool Down (5min) 5min ez spin zone 1
Sample Day 17
Warm up (15min) 5 min easy 5 min @80-90rpm increase gear every minute 4 x 1 min as 20s max spin/40s @80-90rpm 1 min easy Main Set (45min) Keep cadence above 85rpm 3 x 7min zone 3 3 min zone 5a 4 min zone 4 1 min zone 1 Cool Down (5min) 5 min zone 1
Sample Day 24
Warm up (15min) 5 min easy 5 min @80-90rpm increase gear every minute 4 x 1 min as 20s max spin/40s @80-90rpm 1 min easy Main Set (40min) Keep cadence above 85rpm 10 min zone 3 3 min zone 5a 7 min zone 3 3 min zone 5a 5 min zone 3 3 min zone 5a 3 min zone 3 3 min zone 5a 3 min zone 1 Cool Down (5min) 5 min zone 1
Sample Day 31
Warm up (15min) 5 min easy 5 min @80-90rpm increase gear every minute 4 x 1 min as 20s max spin/40s @80-90rpm 1 min easy Main Set (50) 2 x 10 min, zone 3, cadence 80rpm, increase gear every 2min, 2 min recovery between sets 5 x 4min, zone 4, over geared, cadence 70-80rpm, 1 min recovery between sets 1 x 1 min best effort, note max HR Cool down 10min easy
Sample Day 38
Warm up (15min) 5 min easy 5 min @80-90rpm increase gear every minute 4 x 1 min as 20s max spin/40s @80-90rpm 1 min easy Main Set (50) 1 x 21 min, start at zone 2, go up one zone every 3 min then back to zone 2, keep cadence between 75-85rpm 5 min zone 2, high cadence 90+ 4 x 5min, zone 4, over geared, cadence 70-80rpm, 1 min recovery between sets 1 x 1 min best effort, note max HR Cool down 10min easy