Turbo-charged sets
Hop on your indoor trainer for a time-maximising workout
Session 01 Time-Crunched Time Trial
Reason and benefits
A quick way to measure your progress and improve power and pacing. Repeat this session every 8 weeks to try to beat your time and track fitness improvements.
Kit needed
An indoor trainer or rollers, a bike computer with sensors or a smart trainer and a heart rate monitor.
Nutrition
Keep hydrated and fuelled before the session and have an electrolyte drink during. You shouldn’t need to eat during the session but consider a recovery shake straight after.
Warm-up
Progressive riding for 20mins, increasing intensity to 7/10 effort. Include 2-3 hard 5sec surges to activate muscles.
Main set
Ride a sustainably hard effort for 10 miles starting at 8/10 effort and gradually squeezing effort every five minutes to finish at 10/10 effort. Aim to keep a consistent cadence.
Cool-down
Easy spinning for 10mins, reducing to 4/10 effort. Stretch afterwards. Session 02 20 / 40s
Reason and benefits
This punchy sub-hour interval session can be fitted into busy schedules to improve sprint ability and repeated hard efforts.
Kit needed
An indoor trainer or rollers and a heart rate monitor.
Nutrition
Keep hydrated and fuelled throughout the day. Use electrolytes in your bottle during the session. Consider a recovery shake immediately afterwards.
Warm-up
Progressive riding for 20mins, increasing intensity to 7/10 effort. Include 2-3 hard 5sec surges to activate muscles.
Main set
Perform 5 x 20sec hard max (10/10) efforts with 40secs recovery. Drive hard out of the saddle for the start of each effort. Take 4mins active recovery between each interval (5/10 effort). Repeat this 3 times.
Cool-down
Easy spinning for 10mins, reducing to 4/10 effort. Carry out stretching afterwards.