Turbo-Training: Three Simple Sessions

Target your cycling weaknesses with the perfect turbo-training session



by Jaqueline Wadsworth

turbo training sessions Picture credit: Dave Cox

Here are three simple sessions to improve different aspects of cycling. Alter recovery times or length of effort to suit your own fitness, and make them harder as you improve.

Technique

5x2mins slow pedalling, 3mins steady spin recovery.

Think through the whole pedal cycle, remembering to relax the body. Efficient pedalling means more speed for less effort, so make sure all your leg muscles play their part in turning the cranks in a smooth, circular motion, pulling backwards and upwards at the bottom, as well as over and down and the top. Check also that both legs are working equally; it’s not unusual for one to be doing more of the work.

Strength

5x2mins hard / 3min spin. Short, hard  intervals, with plenty of recovery.

Choose a gear that makes you work at threshold pace. Recover in a much easier gear, keeping your cadence high. To cycle fast you need to be able to pedal the biggest gear possible as fast as possible. Therefore it’s important to combine strength training with leg speed work.

Speed endurance

3-4x10mins / 10mins spin recover.

Intervals are longer than in strength training, but the gear is not as hard. Concentrate on maintaining a consistent effort and a quick cadence (around 90rpm). Relax your body and find a rhythm.

Discover more about the benefits of turbo-training or read our quick training guide.


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