Christmas / New Year Turbo

[casso]

A nice quick/hard turbo session will blow a few cobwebs out and burn off a few of those Christmas excesses.
There are a few quick sprints included get out of the saddle and go hard for 10secs then go nice and easy for the next 50 secs and go again.
Enjoy

Put a big focus on getting a smooth pedal stroke for this one especially the first 30 mins.

Time
0-10 Mins -Warm Up
10-14 Mins – One Legged Drills (See description below)
14-16 Easy/Spin Recovery
16-18 Mins -High Cadence (90-100rpm) (Small Chainring on the front)
18-20 Mins -Low Cadence (60-70rpm) (Big Chainring on the front)
20-22 Mins -Easy Spin/Recovery
22-24 Mins -High Cadence (90-100rpm)
24-26 Mins -Low Cadence (60-70rpm)
26-28 Mins -Easy Spin/Recovery
28-30 Mins -High Cadence (90-100rpm)
30-32 Mins -Low Cadence(60-70rpm)
32-35 Mins -Easy Spin/Recovery
35-36 Mins -Fast Interval (Slightly uncomfortable pace you can hold for 1 Mins)
36-38 Mins -Easy Spin/Recovery
38-39 Mins -Fast Interval (Slightly uncomfortable pace you can hold for 1 Mins)
39-40 Mins -Easy Spin/Recovery
40-41 Mins -SPRINT for 10Secs recover for 50secs
41-42 Mins -SPRINT for 10Secs recover for 50secs
42-43 Mins -SPRINT for 10Secs recover for 50secs
43-45 Mins -Steady Climb (Mix in and out of the saddle)
45-47 Mins -Easy Spin/Recovery
47-49 Mins -Steady Climb (Mix in and out of the saddle)
49-50 Mins- Fast Interval (Slightly uncomfortable pace you can hold for 1 Min)
50-60 Mins Cool Down EASY Spinning
60-65 Mins Stretch https://www.youtube.com/watch?v=1VCM7xnL2QY

One Legged Drills as
30secs Left leg only (clip out your right leg)
30secs both legs
30secs Right leg only (clip out your left leg)
30secs both legs
30secs Left leg only (clip out your right leg)
30secs both legs
30secs Right leg only (clip out your left leg)
30secs both legs
Check it here

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