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Turbo Session Week beginning 15th Dec

Home Forums Training Turbo Session Week beginning 15th Dec

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  • #5042
    casso
    Participant

    Hi Guys,
    This weeks turbo is the same as last week’s so big focus on your pedalling, try to get a smooth revolution especially on the one-legged drills.

    I’ve Included some one legged drills do it with an easy gear small chainring at the front and midway at the back try and keep the pedal stroke smooth.

    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
    35-37 Mins -Fast Interval (Slightly uncomfortable pace you can hold for 2 Mins)
    37-39 Mins -Easy Spin/Recovery
    39-41 Mins -Fast Interval (Slightly uncomfortable pace you can hold for 2 Mins)
    41-43 Mins -Easy Spin/Recovery
    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

    Enjoy
    Casso

    • This topic was modified 9 years, 11 months ago by piradmin.
    #5105
    casso
    Participant

    Bump

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