Team Sirius 7x Key Indoor Trainer sessions

Author

Siri Lindley

All plans by this Coach

Length

2 Weeks

Typical Week

1 Custom, 1 Other, 4 Bike

Longest Workout

1:40 hrs bike

Plan Specs

triathlon

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Summary

I am thrilled to present 7 of Team Sirius's Key Windtrainer/Turbo sessions.
These sessions can also be done outdoors.
We use them all year long. As they aim to cover all the bases: strength/ endurance/ power/speed and threshold.
They are fun, yet incredibly effective!!
spice up your winter training.
gain the advantage over your competitors and purchase a plan now!!


Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:07

Siri Lindley

Sirius Athletes Inc.

Siri Lindley is a former World champion Triathlete. She is arguably the best female coach this sport has ever seen. She has coached athletes to multiple World Championship Crowns, and Olympic Medals. Siri coaches the mind, body and spirit, and is fully invested in coaching each athlete uniquely.
Her plans have led to incredible success and come with rave reviews of those who have successfully followed them.

Back to Plan Details

Sample Day 1

1:20:00
endurance strength/hill climb set

Here is a sneak EXAMPLE of one of the sessions :

Warm up:15min
10 min easy , 5min of 30 sec single drill

Main set:55min
10x(1min big gear@65-70rpm ,1min easy)
3x (10min ……. TBC….;)

Sample Day 4

1:10:00
strength / tempo set

Warm up: 15min
10 min easy spinning,5x20 sec high cadence,40 sec easy
5min of 30 sec single leg drills
Main set: 1hr
10 x(1min big gear 1min easy 1min tempo 1min easy )
Warm down; 15min
15 min easy spinning

Sample Day 5

1:10:00
pure strength set

Warm up:15min
10 min easy , 5min of 30 sec right leg single drill and 30 sec left leg single drill to get all round pedal stroke and concentrate on good form

Main set: 45min
to be done in seated climb position:
10 x( 20 sec fast>100rpm 40 sec easy )
5x (3min big gear @60-70 rpm,1min easy)

to be done in time trial bars:
15min build big gear :
(5min @75rpm,5min@70 rpm, 5min@ 65 rpm)

Warm down:10 min
10 min very easy spinning to flush lactate add some 20 sec high cadence to flush legs

Sample Day 6

1:20:00
heart rate set high intensity

Warm up: 30 min
15min easy ,5min of- 30 sec single leg drills
10x (20 sec @>100rpm ,40 easy )

Main set:40 min
2x (30 sec MAX out of seat all out effort,3min 30 very easy)
2x (1min build to MAX effort ,2min very easy )
6min very easy
repeat x2

Warm down:
10min very easy flush lactate

Sample Day 7

1:15:00
time trial specific set

Warm up: 30 min
15min easy ,5min of 30 sec single leg drills
10x (20 sec @>100rpm ,40 easy )

Main set:50 min to be done in time trial bars
5x (1 min strong,1min easy)
10 min time trial @ threshold pace,5min easy
repeat x2

Warm down:5min
5min easy

Sample Day 8

1:20:00
endurance strength/hill climb set

Warm up:15min
10 min easy , 5min of 30 sec single drill

Main set:55min
10x(1min big gear@65-70rpm ,1min easy)
3x (10min steady climb @65-70 rpm,5min easy)
(no.1& 3 seated position, no.2 in time trial bars)

Warm down:10min
10 min very easy warm down flush legs include some high cadence spinning!

Sample Day 9

1:39:59
threshold pace

Warm up:30 min
15min easy
5min of 30 sec single leg drills
10x(20 sec fast 40 easy )

Main set:1hr
6x(5min @aerobic threshold pace,5min easy)

Warm down:10min
10 min easy flush legs with some high cadence spinning

Team Sirius 7x Key Indoor Trainer sessions

$35.00 - Buy Now