9 Sprint­ing turbo ses­sion

(45 minutes)

Cycling Plus - - POWER -

Typ­i­cally, sprint­ers have the abil­ity to put out an im­pres­sive amount of power over short bursts, which en­ables them to hit the high­est speeds at the most cru­cial time dur­ing a race. This ses­sion is de­signed with ca­dence and re­sis­tance in mind and fo­cuses on short bursts of ef­fort to max­imise the amount of power gen­er­ated. Try to keep a con­sis­tent pace and aim to in­crease your re­cov­ery pace over time to im­prove per­for­mance. - 10-minute warm-up in high Zone 1 - 12-mins low ca­dence sprints (6x10-sec­ond max sprint on the sad­dle with high re­sis­tance and low ca­dence, start at 30rpm, + 1 min 50 secs re­cov­ery be­tween ef­forts) - 5-minute easy spin - 12-minute high ca­dence sprints (6x10-sec­ond max sprint off the sad­dle with lower re­sis­tance and high ca­dence 120-130rpm + 1 min 50 secs re­cov­ery time be­tween ef­forts) - 6-minute cool-down in Zone 1

“Sprint­ers have the abil­ity to put out an im­pres­sive amount of power over short bursts”

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