Team Sirius 7x Key Indoor Trainer sessions

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

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!!

Sample Day 5
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 8
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 9
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 10
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 11
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 12
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 13
1:40:00
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