Turbo Sessions - Your favourite

Green&Red

Was back on the turbo yesterday, gearing up for the winter training. I don't get these people that knock it, I love a good turbo session, stuck Second Captains on the iPhone and off I go.
My favourite is:

5-10 min warming, fast spinning, one legs (uck)
1 min ON - top gear, low cadence (50-60 RPM), 80-85% max HR
2 min OFF
2 On
2 OFF
3 ON
...
9 min ON

Warm down

Inquitus

I hate my turbo, uniformly and at all times.

Also the Weather was lovely yesterday, clearly you have a sadistic side that likes melting in a puddle of sweat in the house watching lovely sunshine peep through the window.....

torturedsoul

My turbo keeps filing down my tyres... Have I set it up wrong. After sessions I find black dust from the tyres all over my turbo machine.

Green&Red

It was a lunchtime turbo in the car park

You get a special turbo tyre TS, in fact its easier to just get a second wheel and switch in and out

torturedsoul

Jesus, good idea, can't believe I never thought of that:-(

pprendeville

Some good example sessions in last weeks edition of Cycling Weekly. This one is based on one of Ian Stannards typical training sessions on a local climb except it's done on a turbo. Over-Under I suppose you'd call it and it's a good simulation of racing effort.

15-20min WU increasing effort throughout
5min @5% under threshold
1min @5% over threshold
5min @5% under threshold
2min @5@ over threshold
5min @5% under threshold
3min @5@ over threshold
5min @5% under threshold
2min @5@ over threshold
5min @5% under threshold
1min @5@ over threshold
5min @5% under threshold
WD 10 mins
Stretch if time permits.

Darkglasses

I use an app called Indoor Cycling Coach Lite. It's good, but the warm down is waaay too long. It's usually like 10 minutes of a 25 minute session. If you use it, I plan instead to use that "warm down" time as a hard, steady 10 minute effort, and then do my own warm down once the time is finished.

I also enjoy using the indoor trainer. I like efficiency of it for a particular work out, and the sweaty mess part of it very satisfying. The trainer app gives me something to think about. And sometimes I don't use the app, and just take it easy and look out the window or watch something on the laptop.

I use Tacx Antares rollers with and without the fork brace, depending on my mood (I usually need the brace for when I'm watching something on the laptop, but go without it for hard efforts).

Bahra12

Sufferfest... I am a huge fan. Different videos give different types of interval workout. The video have pro cycling races, tunes and other tricks to keep you interested.

2 X 20min threshold intervals to high intensity VO2max intervals. The HIIT intervals are fairly heavy going as I'm usually jelly legged getting of the trainer. I will probably use these a fair bit over the winter.

Heres an example of one of the harder ones: (called The Downward Spiral)

warm up - 5mins
2.00 mins - On Rate Perceived Exertion (RPE) - 9/10
2.00 mins - Off RPE - 3/10
1.45 mins - On RPE - 9/10
1.45 mins - Off RPE - 3/10
1.30 mins - On RPE - 9/10
1.30 mins - Off RPE - 3/10
.
.
0.30 mins - On RPE - 9.5/10
0.30 mins - Off RPE - 3/10
0.15 mins - On RPE - 10/10
0.15 mins - Off RPE - 2/10

Easy for 5 mins - Then do it all over again.

Totally knackered after this. May even be a trip to the jacks. Sometimes I start this one and realise after the first 2 min On that I'm not up for it and do the threshold one.

duffyshuffle

any sufferfest with trainer road and power meter. I used to hate the turbo, now I look forward to the sessions, good honest hard work