INDOOR SESSION

90min turbo set

2017-02-14 -

WARM-UP

20mins: use the British Cycling warm-up (http://tinyurl.com/gs8r2tv)

MAIN SET

60mins 90% of FTP for power users or low Z4 (95-100%) if using HR, 90-100rpm

Every 3mins, drop a gear, surge and up cadence by 20rpm

COOL-DOWN

10mins easy spinning

Adapt for beginners

Halve the duration of the main set and work in Z3 (89-94%).

Adapt for Ironman

If you think you’ve got the engine, have a go at the unadapted ‘Hour of Power’, riding at 100% FTP for the effort.