News

posted: 24 Mar 2010

Penny's Turbotastic Tasters!

The eighth (and last) of Penny's progressive turbo sessions posted below.

Triathlon coach extraordinaire Penny Rother is writing progressive turbo sessions to get us through those cold rainy winter days.  
Keep an eye on the website to download your weekly session!

Turbo Session 1 - week of January 25th

Turbo Session 2 - week of February 1st

Turbo Session 3 - week of February 8th

Turbo Session 4 - week of February 15th

Turbo Session 5 - week of February 22nd

Turbo Session 6 - week of March 8th

Turbo Session 7 - week of March 15th

Turbo Session 8 - week of March 22nd


Below is this week's session:


TURBO SESSION 8

AIM: to improve aerobic capacity through a mixed VO2 session


WARM UP   5 mins spin
5 x (30 sec acceleration/ 90 sec spin)
5 x (10 sec sprint/ 50 sec spin)
5 mins spin
 
MAIN SET  

“hard” pace for 10 sec and 3 mins should be the same.
“hard” = 5 mile TT pace or as hard as you can go for 10-12 mins

  • 9 x (10 sec hard/10 sec spin)
  • 3 mins hard
  • 3 mins spin

Do this 9 min set x 4.
 
COOL DOWN   4 mins spin
 

More information

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