Turbo Programmes

The following 1 hour turbo training sets were developed by and are reproduced with the permission of Adrian Williamson who shares credit to Brian Welsh of Just Sweat No Tears

Turbo Programmes

(These workouts are guaranteed to create some perspiration – a towel over the bike is recommended. Enjoy!!)

 

Set 1: The 1 Hour – Turbo Training (Speed and Cadence Exercises)

If the speed is too slow/fast then speed up/slow down to suit you! These are not meant to be easy, test yourself!

Warm up 20 mins split as – 10 mins start in small chain ring and a low gear on the rear cassette and drop into a harder cassette gear every 2 mins all at 85-90 cadence then – 10 mins stay in small chain ring and and stay the same easy cassette gear at 100 cadence then increase cadence by 5 revs every 2 mins until you reach 120 revs per min for the final 2 mins – these are to improve your cadence.

Main set – Get into large chain ring!

  • 1 x 5 mins at 30-35kph and 90+ revs per min (comfortable)
  • 1 x 3 mins at 35-40kph and 90+ revs per min (hard)
  • 1 x 1 min at 40-45kph and 90+ revs per min (hardest)
  • then 2 mins recovery (drop in the small chain ring whilst recovering and keep spinning).

Repeat above x 2 (3 in total) – these are to improve you top speed with cadence endurance.

Cool Down – Get back into small chain ring – 6 x 30sec 1 leg revs (take 1 leg out of pedal) keeping at 70+ cadence with 30 sec recovery (using both legs) then 1 min at end to spin to take it up to the hour – these will improve your leg rotation on the pedal.


Set 2: The 1 Hour – Turbo Training (Intervals)

Remember – If the speed is too slow/fast then speed up/slow down to suit you!

Warm up (same as always) 20 mins split as – 10 mins start in small chain ring and a low gear on the rear cassette and drop into a harder cassette gear every 2 mins all at 85-90 cadence then – 10 mins stay in small chain ring and and stay the same easy cassette gear at 100 cadence then increase cadence by 5 revs every 2 mins until you reach 120 revs per min for the final 2 mins – these are to improve your cadence.

Main set – Get into large chain ring!

  • 4 x mins at 30-35kph (or 75% max heart rate – mhr) – 90 to 95 cadence
  • 1 x min at 35-40kph (or 80% mhr – move up a gear or two) – 90 to 95 cadence
  • 2 x mins Spin (recovery) keep cadence: move from large to small chain ring.

80% mhr

  • 3 x mins at 35-40kph (or 80% mhr – back into big chain ring and move back up a gear or two) – 90 to 95 cadence
  • 1 x min at 40-45kph (or 85% mhr – move up a gear or two) – 90 to 95 cadence
  • 2 x mins Spin (recovery) keep cadence: move from large to small chain ring.

85%mhr

  • 2 x mins at 40-45kph (or 85% mhr – back into big chain ring and move back up a gear or two) – 90 to 95 cadence
  • 2 x mins Spin (recovery) keep cadence: move from large to small chain ring.

Total 17 mins for the above main set – Repeat once (2 in total) – 34 mins in total

Main set above is to improve fitness, power & speed.

Cool Down – Get back into small chain ring – 6 x 30sec 1 leg revs (take 1 leg out of pedal) keeping at 70+ cadence with 30 sec recovery (using both legs) – these will improve your leg rotation on the pedal.


Set 3:  The 1 Hour – Turbo Training (Progressive Spinning with Speed)

(Stay in the small chain ring throughout.)

Remember – If the speed is too slow/fast then speed up/slow down to suit you!

Warm up (same as always) 20 mins split as – 10 mins start in small chain ring and a low gear on the rear cassette and drop into a harder cassette gear every 2 mins all at 85-90 cadence then – 10 mins stay in small chain ring and and stay the same easy cassette gear at 100 cadence then increase cadence by 5 revs every 2 mins until you reach 120 revs per min for the final 2 mins – these are to improve your cadence.

Main set – Stay in the small chain ring!

  • 20 secs hard as (40+kph or 85% MHR/100+revs per min)
  • 40 secs easy as (30+kph or 60+ MHR/90+revs per min)
  • Start with 30 efforts and the aim is to build to 60 efforts over the winter months.

November to the end of February stay in the small chain ring.

March to the end of April get into big chain ring working down the gears.

Total 30 mins for the above main set. 50 mins so far…

Main set above is to improve cadence over speed.

Cool Down – Staying in the small chain ring – 10 x 30sec 1 alternate leg revs (take 1 leg out of pedal) keeping at 70+ cadence with 30 sec recovery (using both legs) – these will improve your leg rotation on the pedal.


Set 4 :  The 1 Hour – Turbo Training (Speed and Cadence Exercises)

Warm up 20 mins split as – 10 mins start in small chain ring and a low gear on the rear cassette and drop into a harder cassette gear every 2 mins all at 85-90 cadence then – 10 mins stay in small chain ring and and stay the same easy cassette gear at 100 cadence then increase cadence by 5 revs every 2 mins until you reach 120 revs per min for the final 2 mins.

Main set – Get into large chain ring! 5 x 5 mins at 40+kph/80-85% MHR and 90+ revs per min (hard!) with 2 mins recovery after each 5 mins 70-75% MHR and 90+ revs per min (drop a couple of gears whilst recovering and keep spinning).

Cool Down – Get back into small chain ring – 4 x 30sec, 1 alternate leg revs (take 1 leg out of pedal) keeping at 70+ cadence with 30 sec recovery (using both legs) then 1 min at end to spin.


Set 5 :  The 1 Hour – Turbo Training (Hills)

Warm up 20 mins split as – 10 mins start in small chain ring and a low gear on the rear cassette and drop into a harder cassette gear every 2 mins all at 85-90 cadence then – 10 mins stay in small chain ring and and stay the same easy cassette gear at 100 cadence then increase cadence by 5 revs every 2 mins until you reach 120 revs per min for the final 2 mins.

Main set – Get into large chain ring! Massively over geared (High Gear) with some resistance.

  • 6 x mins at whatever speed suits (80% max heart rate – mhr) – 70-75 cadence – this is to mimic hill climbing. Stay in the saddle if possible.
  • 2 x mins Spin (recovery) keep cadence 90-95: move from large to small chain ring.

Repeat x 3 (4 in total) – 32 mins in total (52 mins incl w/u)

Main set above is to improve fitness and hill climbing.

Cool Down – Get back into small chain ring – 8 x 30sec 1 leg revs (take 1 leg out of pedal) keeping at 70+ cadence with 30 sec recovery (using both legs) – these will improve your leg rotation on the pedal.      Smooth action required, no ‘clunking’.


Set 6 :  The 1 Hour – (Speed Endurance and Cadence Exercises – No 2 variation)

Warm up 20 mins split as – 10 mins start in small chain ring and a low gear on the rear cassette and drop into a harder cassette gear every 2 mins all at 85-90 cadence then – 10 mins stay in small chain ring and and stay the same easy cassette gear at 100 cadence then increase cadence by 5 revs every 2 mins until you reach 120 revs per min for the final 2 mins.

Main set – Get into large chain ring!

  • 1 x 4 mins at 30-35kph and 90+ revs per min (MHR 75% – comfortable)
  • 1 x 4 mins at 35-40kph and 90+ revs per min (MHR 80% – hard – move up a gear or two)
  • 1 x 1 min at 40-45kph and 90+ revs per min (MHR 95% – hardest – top gear max out!)
  • then 2 mins recovery (drop in the small chain ring whilst recovering and keep spinning).

Repeat above x 2 (3 in total)

Main set above is to improve your top speed with cadence endurance.

Cool Down – Get back into small chain ring – 8 x 30sec 1 leg revs (take 1 leg out of pedal) keeping at 70+ cadence with 30 sec recovery (using both legs) – these will improve your leg rotation on the pedal.


Set 7 :  The 1 Hour – (Pyramid Endurance)

Warm up 20 mins split as – 10 mins start in small chain ring and a low gear on the rear cassette and drop into a harder cassette gear every 2 mins all at 85-90 cadence then – 10 mins stay in small chain ring and and stay the same easy cassette gear at 100 cadence then increase cadence by 5 revs every 2 mins until you reach 120 revs per min for the final 2 mins.

Main set – Get into large chain ring!

  • 1 x 5 mins @ 75% max heart rate (mhr) / approx 30-35kph / Cad 90-95
  • 1 x 3 mins @ 80% mhr (move up a gear or two) / 35-40kph / Cad 90-95
  • 1 x 2 mins @ 85% mhr (move up another gear or two) / 40-45kph / Cad 90-95
  • 1 x 1 min @ Flat out 90%+ / 45+kph / Cad 100-110
  • 1 x 2 mins Spin (recovery) keep cadence 90-95 move from large to small chain ring
  • 1 x 1 min @ Flat out 90%+ / 45+kph / Cad 100-110
  • 1 x 2 mins @ 85% mhr (move up another gear or two) / 40-45kph / Cad 90-95
  • 1 x 3 mins @ 80% mhr (move up a gear or two) / 35-40kph / Cad 90-95
  • 1 x 5 mins @ 75% max heart rate (mhr) / approx 30-35kph / Cad 90-95
  • 1 x 3 mins @ 80% mhr (move up a gear or two) / 35-40kph / Cad 90-95
  • 1 x 2 mins @ 85% mhr (move up another gear or two) / 40-45kph / Cad 90-95
  • 1 x 1 min @ Flat out 90%+ / 45+kph / Cad 100-110
  • 1 x 2 mins Spin (recovery) keep cadence 90-95 move from large to small chain ring
  • 1 x 1 min @ Flat out 90%+ / 45+kph / Cad 100-110
  • 1 x 2 mins @ 85% mhr (move up another gear or two) / 40-45kph / Cad 90-95
  • 1 x 3 mins @ 80% mhr (move up a gear or two) / 35-40kph / Cad 90-95
  • 1 x 5 mins @ 75% max heart rate (mhr) / approx 30-35kph / Cad 90-95
  • 1 x 2 mins Spin (recovery) keep cadence 90-95 move from large to small chain ring

45 mins altogether – 1hr 5mins in total so far.

Cool Down – Get back into small chain ring – 6 x 30sec 1 leg revs (take 1 leg out of pedal) keeping at 70+ cadence with 30 sec recovery (using both legs) then 1 min at end to spin to take it up to the hour – these will improve your leg rotation on the pedal.

1 hour 11 minutes in total


Set 8 :  The 1 Hour (50mins) – Climbing Endurance (to mimic long slow climbs)

You can increase to the hour if you like by adding another leg in the main set. The warm ups are always the same as it is important to keep the cadence going throughout the winter.

Warm up – Same as usual – 20 mins split as – 10 mins start in small chain ring and a low gear on the rear cassette and drop into a harder cassette gear every 2 mins all at 85-90 cadence then – 10 mins stay in small chain ring and and stay the same easy cassette gear at 100 cadence then increase cadence by 5 revs every 2 mins until you reach 120 revs per min for the final 2 mins – these are to improve your cadence.

Main set – Get into large chain ring!
1 x 6 mins @ 75% max heart rate (mhr) / approx 30-35kph / Cad 90-95
1 x 2 mins Spin (recovery) keep cadence 90-95 move from large to small chain ring
1 x 6 mins @ 80-85% max heart rate (mhr) / approx 35-40kph, move down a couple of gears / Cad 90-95
1 x 2 mins Spin (recovery) keep cadence 90-95 move from large to small chain ring
1 x 6 mins @ 85-90% max heart rate (mhr) / approx 40-45kph, move down a couple more gears / Cad 90-95
1 x 2 mins Spin (recovery) keep cadence 90-95 move from large to small chain ring

24 mins altogether – 44mins in total so far.

Cool Down – Get back into small chain ring – 6 x 30sec 1 leg revs (take 1 leg out of pedal) keeping at 70+ cadence with 30 sec recovery (using both legs) – these will improve your leg rotation on the pedal.

50 mins in total


Set 9 :  Turbo Training (Speed Endurance and Cadence Exercises – No 3 Variation)

Only one more session after this one then you could repeat the entire 10 sessions from the start to measure you improvements since the first session.

Warm up – As usual – 20 mins split as – 10 mins start in small chain ring and a low gear on the rear cassette and drop into a harder cassette gear every 2 mins all at 85-90 cadence then – 10 mins stay in small chain ring and and stay the same easy cassette gear at 100 cadence then increase cadence by 5 revs every 2 mins until you reach 120 revs per min for the final 2 mins – these are to improve your cadence.

Main set – Get into large chain ring!

1 x 3 mins at 30-35kph and 90+ revs per min (MHR 75% – comfortable)
1 x 4 mins at 35-40kph and 90+ revs per min (MHR 80% – hard – move up a gear or two)
1 x 2 min at 40-45kph and 90+ revs per min (MHR 95% – hardest – top gear max out!)

then 2 mins recovery (drop in the small chain ring whilst recovering and keep spinning).

Repeat above x 2 (3 in total – 33 mins) – these are to improve you top speed with cadence endurance.

33 mins for main set – 53 mins in total so far.

Cool Down – Get back into small chain ring – 6 x 30sec 1 leg revs (take 1 leg out of pedal) keeping at 70+ cadence with 30 sec recovery (using both legs) then 1 min at end to spin to take it up to the hour – these will improve your leg rotation on the pedal.


Set 10 :  Turbo Training (Build Session)

Warm up – As usual – 20 mins split as – 10 mins start in small chain ring and a low gear on the rear cassette and drop into a harder cassette gear every 2 mins all at 85-90 cadence then – 10 mins stay in small chain ring and and stay the same easy cassette gear at 100 cadence then increase cadence by 5 revs every 2 mins until you reach 120 revs per min for the final 2 mins – these are to improve your cadence.

Main set – Get into large chain ring!

1 x 7 mins at 30-35kph and 90+ revs per min (MHR 75-80% – comfortable)
1 x 2 mins at 35-40kph and 90+ revs per min (MHR 80-85% – hard – move up a gear or two)
1 x 7 mins at 30-35kph and 90+ revs per min (MHR 75-80% – comfortable)
1 x 2 mins at 35-40kph and 90+ revs per min (MHR 80-85% – hard – move up a gear or two)
1 x 7 mins at 30-35kph and 90+ revs per min (MHR 75-80% – comfortable)
1 x 2 mins at 35-40kph and 90+ revs per min (MHR 80-85% – hard – move up a gear or two)
1 x 7 mins at 30-35kph and 90+ revs per min (MHR 75-80% – comfortable)
1 x 2 mins recovery (drop in the small chain ring whilst recovering and keep spinning).

36 mins for main set – 56 mins in total so far.

Cool Down – Get back into small chain ring – 6 x 30sec 1 leg revs (take 1 leg out of pedal) keeping at 70+ cadence with 30 sec recovery (using both legs) then 1 min at end to spin to take it up to the hour – these will improve your leg rotation on the pedal.

Total 1hr 2 mins.


And there you have it! 10 Turbo sessions. Take your pick. Enjoy each set knowing that when the sun comes out and your back on the road you will be cycling stronger, faster and at a lower HR than last year.

A hour of turbo repeated and repeated does work…