Turbo: Sprint recover blocks
12 minutes warm up, gradual build in power to @170w/2 mins easy spin
Then do:
Set 1:
30secs @220w/30secs @170w x 6
10 minutes easy recovery spin
Set 2:
3 x 1 minute @250w @90rpm/2mins easy spin
10 minutes easy recovery spin
Set 3:
3 x 6 second max effort sprints/3 mins easy spin between them
5 mins easy spin warm down
- Author: CoachHuw
- Sport: bike
- Duration: 60 min
- Dominant zone: Anaerobic
- Intensity: 0.76
- Created: 2021-11-30T09:09:23.753Z
- Updated: 2026-04-22T10:54:51.612Z
Structure
- Active 3 min @ 60% (60w)
- Active 3 min @ 70% (70w)
- Active 3 min @ 80% (80w)
- Active 3 min @ 90% (90w)
- Active 2 min @ 40% (40w)
- 6X
- Active 30 sec @ 121% (121w)
- Rest 30 sec @ 90% (90w)
- Active 10 min @ 40% (40w)
- 3X
- Active 1 min @ 132% (132w) 90 rpm
- Rest 2 min @ 40% (40w) 65 rpm
- Active 10 min @ 40% (40w)
- 3X
- Active 6 sec @ 175% (175w) 90 rpm
- Rest 3 min @ 40% (40w) 65 rpm
- Active 2 min @ 40% (40w)