TURBO AND ROLLER WORKOUTS - British Cycling North East

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TURBO AND ROLLER WORKOUTS OR WHAT YOU NEED TO KNOW All sessions can be completed easily on Turbos, Rollers, or static bikes. Session intensity is noted as a percentage with 100% being a maximal effort. Children should look to increase the intensity by increasing their cadence (leg speed) e.g. 50% Effort will be spinning your legs at a good comfortable steady speed - 100% will be spinning your legs as fast as you physically can. As you progress and become more comfortable increasing your leg speed you may also begin to add more resistance by working through your gears. There are 5 different sessions, each session has a different focus. Each session should last around 50 minutes to 1 hour. froome fast cadence climbs WARM-UP 5 MINUTES @ 50%, 2 MINUTES @ 60%, 1 MINUTE @ 70%, 1 MINUTE @ 80%, 30 SECS @ MAX EFFORT 3 MINUTES @ EASY SPINNING WORK OUT 15 SECONDS @ 95% (FAST CADENCE) 45 SECONDS @RECOVERY 15 SECONDS @ 95% (FAST CADENCE) 45 SECONDS @RECOVERY 15 SECONDS @ 95% (FAST CADENCE) 45 SECONDS @RECOVERY 15 SECONDS @ 95% (FAST CADENCE) 45 SECONDS @RECOVERY 15 SECONDS @ 95% (FAST CADENCE) 45 SECONDS @RECOVERY 15 SECONDS @ 95% (FAST CADENCE) 45 SECONDS @RECOVERY 3 MINUTES EASY SPINNING REPEAT X 3 Alaphilippe attacks WARM-UP 5 MINUTES @ 50%, 2 MINUTES @ 60%, 1 MINUTE @ 70%, 1 MINUTE @ 80%, 30 SECS @ MAX EFFORT 3 MINUTES @ EASY SPINNING WORK OUT 6 ROUND OF: 30 SECONDS @ 100% (OUT OF SADDLE) 90 SECONDS @ 85% (SEATED) 20 SECONDS @ 95% (SEATED) 10 SECONDS @ 110% (MAX SPRINT) 3 MINUTES EASY SPINNING lizzie's ladder efforts WARM-UP 5 MINUTES @ 50%, 2 MINUTES @ 60%, 1 MINUTE @ 70%, 1 MINUTE @ 80%, 30 SECS @ MAX EFFORT 3 MINUTES @ EASY SPINNING WORK OUT 15 SECONDS @ MAX 100% 3 MINUTES @ RECOVERY 30 SECONDS @ 100% 3 MINUTES @ RECOVERY 45 SECONDS @ MAX 100% 3 MINUTES @ RECOVERY 1 MINUTE @ MAX 100% 3 MINUTES @ RECOVERY 2 MINUTE @ MAX 100% 3 MINUTES @ RECOVERY 1 MINUTE @ MAX 100% 3 MINUTES @ RECOVERY 45 SECONDS @ MAX 100% 3 MINUTES @ RECOVERY 30 SECONDS @ 100% 3 MINUTES @ RECOVERY 15 SECONDS @ MAX 100% 3 MINUTES @ RECOVERY cav's leadout train WARM-UP 5 MINUTES @ 50%, 2 MINUTES @ 60%, 1 MINUTE @ 70%, 1 MINUTE @ 80%, 30 SECS @ MAX EFFORT 3 MINUTES @ EASY SPINNING WORK OUT 5 ROUND OF: 2 MINUTES @ 70% 1 MINUTE @ 90% 45 SECONDS @ 100% 15 SECONDS @ 110% (MAX SPRINT) 4 MINUTES @ RECOVERY sagan's Sprintervals WARM-UP 5 MINUTES @ 50%, 2 MINUTES @ 60%, 1 MINUTE @ 70%, 1 MINUTE @ 80%, 30 SECS @ MAX EFFORT 3 MINUTES @ EASY SPINNING WORK OUT 10 ROUND OF: 10 SECONDS STANDING SPRINT @ 100% 10 SECONDS SEATED STANDING @ 100% 2 MINUTES AND 40 SECONDS @ RECOVERY